WOD

Strength/Oly Use 6 sets to build to the heaviest possible complex of: 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Conditioning 12 minute AMRAP 9 Box Jumps (30″/24″) 7 C2B Pull-ups 5 Power Cleans (185#/123#)

Strength Back Squat Set 1: 5 reps @ 60% 1RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90-95% Set 5: 1 rep @ 100% Set 6: Establish new 1RM Conditioning 5 x 1:00 – for max reps: 12 Thrusters (95#/63#) Max Lateral Bar Hopping Burpees

Partner WOD Partner “Jack” 30 minute AMRAP – Alternating full rounds with your partner: 10 Push Press (115#/83#) 10 Kb Swings (53#/35#) 10 Box Jumps (24″/20″)

Strength Front Squat 5 x 6 @ 70% of last weeks 2RM Conditioning CrossFit Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Muscle-ups

Strength A1. Bench Press 5 x 4 Build to 9RPE A2. Single Leg RDL 5 x 8/8 Conditioning 3 rounds for time: 15 Handstand Push-ups 15 DB Hang Squat Cleans (2 x 50#/35#) 50 Double Unders

Olympic A. 12 minutes to build to today’s heaviest snatch (5-6 sets) B. 5 x 2 @ 75% of A. (full reset at bottom) Conditioning 10 minute AMRAP: 20 Alternating DB Power Snatches (50#/35#) 20 Box Jumps (24″/20″)

Strength Back Squat A. Warm-up 8 reps @ 40% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 1 rep @ 90% B. Working 8 x 1 @ 95% – Every minute on the minute Conditioning “Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Cleans (135#/93#) Compare

Team WOD Teams of three – 30 minutes – complete the following: A. From 0:00-15:00 1500m Row (Alternate every 250m) Max Rounds of: 7 Kb Swings (70#/53#) 7 Box Jumps (24″/20″) 7 Burpees B. From 15:00-30:00, repeat A. Starting with 1500m Row and completing AMRAP of triplet.      

Strength Front Squats 15 minutes to build to a heavy set of 2 Conditioning Reps of 3-6-9-12-15-12-9-6-3 Wall Balls (30#/20#) C2B Pull-ups Start with 15 Double Unders (30 Singles) and complete 15 Double Unders (30 Singles) after each round (10 sets total)