Partner WOD

With a partner, complete for time:

• 100 Kb Swings (70#/53#)
• 800m Run (together)
• 100 Box Jumps (24″/20″)
• 800m Run
• 100 Burpees

Strength

Every :90 for 8 sets:

• 3 Power Cleans + 1 Jerk

Start @ approximately 60% of 1RM Clean and Jerk, and build to as heavy as possible with no misses.

Condtioning

CrossFit Team Series Event #6

Rx’d

With a partner, complete 21-15-9 Synchro Reps of:

• Dumbbell Snatch (50#/35#)
• Bar Muscle-ups

Scaled

With a partner, complete 21-15-9 Synchro Reps of:

• Dumbbell Snatch (35#/20#)
• Pull-ups

Strength

Deadlift

• 8 reps @ 50%
• 6 reps @ 60%
• 4 reps @ 70%
• 2 reps @ 80%
• 2 reps @ 90%
• 3 x 1 to find todays 1RM

*Be smart.  Today’s 1RM should consist of proper mechanics and good positioning.

Conditioning

15 minute AMRAP:

• 12 C2B Pull-ups
• 9 Burpee Box Jumps (24″/20″)
• 6 Overhead Squats (155#/103#)

Strength

5 x 5 Push Press

• Set 1 @ 65%
• Set 2 @ 70%
• Set 3 @ 75%
• Set 4 @ 80%
• Set 5 @ 80%

Conditioning

2011 CrossFit Regionals Event #1

For time:

• 1000m Run
• 30 Handstand Push-ups
• 1000m Row

Scale Handstand Push-ups with 30 Pike Push-ups or 50 Push-ups

Strength

5 x 4 Front Squat @ 32×1 Tempo

• Set 1 @ 60%
• Set 2 @ 65%
• Set 3 @ 70%
• Sets 4-5 @ 75%

Conditioning

CrossFit Team Series Event #1

With a partner, complete of 9-15-21 for time of:

• Synchro Thrusters
• Synchro Bar Facing Burpees

Rx’d weight is 95#/63#, scaled is 65#/45#

Partner WOD

Today’s training will consist of two parts..

A. CrossFit Team Series Event #3

Rx’d

Complete for time:

• 50 Synchro Wall Balls (20#/14#)
• 30 Power Cleans (135#/93#)
• 50 Synchro Wall Balls (20#/14#)
• 20 Power Cleans (185#/133#)
• 50 Synchro Wall Balls (20#/14#)
• 10 Power Cleans (225#/153#)

12 minute time cap

Scaled

Complete for time:

• 50 Synchro Wall Balls (14#/10# – both to 9′ target)
• 30 Power Cleans (95#/63#)
• 50 Synchro Wall Balls (14#/10#)
• 20 Power Cleans (135#/93#)
• 50 Synchro Wall Balls (14#/10#)
• 10 Power Cleans (155#/103#)

12 minute time cap

Rest 12-15 minutes

B. CrossFit Team Series Event #4

Rx’d

For time:

• 100 Calorie Row
• 100 Toes-2-Bar

No time cap

Scaled

For time:

• 100 Calorie Row
• 100 Knee-ups

No time cap

Conditioning

CrossFit Team Series – Event #2

Rx’d

With a partner, complete the following for time:

• 120 Double Unders each person – relay style
• 120 C2B Pull-ups – alternating every 15 reps
• 120 Hang Power Snatches – alternating every 15 reps (95#/63#)
• 12o Double Unders each person – relay style

Scaled

With a partner, complete the following for time:

• 120 Single Unders each person – relay style
• 120 Jumping C2B Pull-ups – alternating every 15 reps
• 120 Hang Power Snatches – alternating every 15 reps (65#/45#)
• 12o Single Unders each person – relay style

Time Cap – 15:00

Strength

A1. Deadlift

• 8 reps @ 50% 1RM
• 6 reps @ 65%
• 4 reps @ 75%
• 2 reps @ 85%
• 2 reps @ 95%

A2. 5 x 10 Horizontal Body Rows @ 21×1 tempo

Conditioning

For time:

• 100 Overhead Walking Lunges w/ Plate (45#/35#)
• 800m Run
• 50 Burpees

Strength

Push Press

5 x 6 – Every 2 minutes

• Set 1 @ 60% 1RM
• Set 2 @ 65%
• Set 3 @ 70%
• Set 4 @ 75%
• Set 5 @ 75%

Conditioning

Partner WOD

With a partner, complete 10 alternating rounds for time of:

• 250m/200m Row
• 12 Dumbell Thrusters (50#/35#)

Strength

Every :90 for 8 sets:

• 2 Power Cleans + 1 Jerk

*Start at ~60% Clean max and build to something that is heavy for you. Treat the Cleans as two singles.

Conditioning

4 rounds for time:

• 30 Push-ups
• 20 Toes-2-Bar
• 10 Clean & Jerks (165#/113#)