Partner WOD With a partner, complete for time: 500m Row 60 Pull-ups 500m Row 90 Push-ups 500m Row 120 Abmat Sit-ups 500m Row 150 Air Squats Partners must alternate 500m Rows (2 each). They may split up reps however they wish. 30:00 Time Cap
Strength 6 x 3 Tempo Front Squats @ 32×1 – Every 2:00 •Sets 1 and 2: 60% 1RM •Sets 3 and 4: 65% •Sets 5 and 6: 70% Conditioning 15:00 Minutes: 800m Run Buy-In AMRAP with remaining time: •20 Wall Balls (20#/14#) •10 Burpee Box Jumps (24”/20”)
Deadlift/Gymnastics Accessory 3 sets for quality: Sumo Deadlift x 8 @ 50-60% DL Max Single Leg Dumbbell RDL x 10/10 Toes-2-Bar x 10-15 (unbroken set) Conditioning Partner WOD 16:00 AMRAP – Alternating full rounds with your partner: 20/15 Calorie Row 10 Lateral Bar Hopping Burpees
Olympic Every :90 for 12:00 (8 sets): 2 Power Cleans + 1 Jerk Start at 50% Max C & J, and build to a heavy complex. Conditioning 5 Rounds for time: 10 Single Arm DB Hang Clean & Jerk (50#/35#) 10 C2B Pull-ups 10 Box Jumps (30″/24″)
Headed to Madison: Three C3 Members hired to work at the CrossFit Games At this time each year, the worldwide CrossFit community becomes adrenalized for the CrossFit Games, the world’s premier test to find the Fittest on Earth™. Most will only be involved as spectators, in the stands, or in their living rooms, an elite …
Strength Back Squat x 5-5-5-3-3-3 Build to a heavy set of 3 Conditioning 8:00 AMRAP: 30 Double Unders 12 Goblet Squats (60#/44#) 12 Kb Swings (60#/44#)
Team WOD In teams of four, complete as many rounds as possible in 20:00 of: 250m Row 15 DB Thrusters (50#/35#) 100yd Shuttle Run (5 x 20 yd) Rest Each athlete will start at a different station. Once ALL athletes complete the task at their station, then all athletes will rotate to the next station.
Olympic Squat Cleans – Every Minute on the Minute: Minutes 1-3: 3 Reps @ 70% Minute 4: Rest Minutes 5-7: 2 Reps @ 75% Minute 8: Rest Minutes 9-11: 1 Reps @80-85% Conditioning Reps of 21-18-15-12-9: Hang Power Cleans (115#/83#) Box Jump Overs (24″/20″)
Olympic 8:00 EMOM: 2 Low Hang Power Snatches Stay at a moderate to moderately challenging weight across all eight sets. No misses. Conditioning For time: 1000m Row 50 Wall Balls (20#/14#) 150 Double Unders 50 Wall Balls 800m Run
Strength 5 Sets: 8 Bench Press (Build to heavy set of 8) :30 Rest 20 Russian Kb Swings (AHAP) :90 Rest Conditioning “Helen” 3 rounds for time: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups *Compare to March 28th, 2018
