WOD

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

Strength Front Squat 3 Reps @ 80% 1RM 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% Conditioning For time: 42 Walking Lunge Steps w/ Med Ball (30#/20#) 21 Handstand Push-ups 30 Walking Lunge Steps w/ Med Ball 15 Handstand Push-ups 18 Walking Lunge

Team WOD In a team of three, complete as many rounds as possible in 25:00 of: 50 Pull-ups 50 Double Kb Deadlifts (70#/53#) 50 Toes-2-Bar 50 Kb Swings (70#/53#) *While two athletes work on the reps, the third athlete runs 400m.    

Strength A1. Pause Back Squat x 5-5-5-5-5 2 second pause @ bottom of each squat Start at light/moderate weight and build to moderately heavy A2. 5 x 5 Tall Box Jumps Conditioning 4 x 2:00 AMRAP Rounds 1 & 3: 40 Double Unders 20 Alternating DB Snatches (50#/35#) Max Wall Balls (20#/14#) w/ remaining time