Tag: crossfit gym

Strength
Deadlift
1-1-1-1-1

Metcon
5 Rounds For time
10 hang Power snatch 35/25
10 Front rack lunge
10 shoulder to overhead

Olympic Lifting
OHS
1-1-1-1-1

Strength
Back Squat
1-1-1-1-1

Metcon 12min AMRAP
2 Overhead squat 45/30
2 Later bar burpee
4 Overhead squat 45/30
4 Later bar burpee

Continue by 2 reps

Olympic Lifting
Snatch
1-1-1-1-1

Strength
Strict Press
1-1-1-1-1

Metcon
5 Rounds For Time
10 HSPU
10 Toes to Bar
10 Ring dip
10 box overs

Olympic Lifting
Jerk
1-1-1-1-1

Metcon
30min cap
5 Rounds For Time
15 OHS 42.5/30
15 Bar facing burpee
400m run
30 DU

Olympic Lifting
hang power snatch, power snatch, snatch
1-1-1-1-1

5 Rounds For Time
(25min cap)

20 Sit ups
20 OH lunge 35/25
20 Wall ball 9/6
20 Power snatch 35/25

Strength
Strict Pull up
5×5
Super set
5×5
Ring rows

Metcon
12min
Buy in ME pull up
Every min complete 15 KB swings 32/24
then ME Double under

Score is Total DU + Pull ups

Olympic Lifting
Power snatch
5-5-5-5-5 (not T&G)

Strength
Power Clean T&G
7-7-7-7-7
(lower bar quietly)

Metcon
3 RFT
30 KB swing 32/24
15 burpee box over

Gymnastics