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Skill: Double Unders
--- Lift: Deadlift 1-1-1 Find a heavy 1 Rep Max on last set --- WOD: “Dead Mans Row” In 12 mins: Row 2000 Meters Max Rep Dead Lifts 275 Men/185 Women
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For time: 5 Rounds of
400 Meter Run ot 500 Meter Row 3 Rounds of 5 Pull Ups L1, C2B L2, 3 Bar MUs L3 10 Push Ups L1, Hand Release L2, 6 HSPUs L3 15 Air Squats L1 & L2, 9 Pistols (each leg) L3 Skill: Ring Dips - 3 x 10 Reps
--- Lift: Back Squat 1-1-1 -- Find a heavy 1 Rep Max on last set --- WOD: 8 Min AMRAP 8 Alternating DB Snatch - 30/20 L1, 50/35 L2, 55/45 L3 8 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 8 Ab Mat Sit Ups L1 & L2, 8 GHD Sit Ups L3 Lift: Snatch Complex Power Snatch + Hang Full Snatch 5 x 1 Rep @ 80% of 1RM Snatch --- WOD: "DT" - 5 Rounds for time: 12 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3 9 Hang Power Cleans 6 Push Jerks --- Extra Credit: 1000 Meter Row for time Saturday Class time at 8 AM
3 Partners - 4 Stations - 30 Min --- Row for Calories = 2 points per Calorie Heavy Russian KB Swings 70/53 Rx+, 53/35 Rx, = 1 point per Rep Light Front Squats 135/95 Rx+, 95/65 Rx = 2 points per Rep Burpees = 3 points per Rep Strategize to get the highest score for you team. Lift: Clean Complex 1 Clean Pull (from floor) + 1 Hang Full Clean + 1 Power Jerk 5 Attempts to find a 1 Rep Max --- Lift: Deadlift 3-3-3 Find a heavy set of 3 Reps on last set --- WOD: 8 Min AMRAP 3 Box Jumps -20/14 L1, 24/20 L2, 30/24 L3 3 T2B 3 Box Jumps 6 T2B 3 Box Jumps 9 T2B 3 Box Jumps 12 T2B etc……. Skill: Pistols or Single Leg Squats --- WOD: On a 12 Min Clock - Repeat 3 Times 10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 10 Ring Rows L1, 10 C2B Pull Ups L2, 10 Bar MUs L3 10 Burpees (All Levels) 10 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 50 Jump Rope L1, 50 DUs L2, 100 DUs L3 WOD: 45 Min AMRAP 25 Calorie Assault Bike 80 Ft Burpee Broad Jump Skill: Handstand Push Ups --- WOD: Part A @015 CF Open Workout 15.4 8 Min AMRAP 3 Push Ups L1, HSPUs L3 & L2 3 Cleans 135/95 L1, 185/125 L3 & L2 6 Pushups/HSPUs 3 Cleans 9 Pushups/HSPUs 3 Cleans 12 Pushups/HSPUs 6 Cleans 15 Pushups/HSPU's 6 cleans 18 Pushups/HSPU's 6 Cleans,etc……adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. *Rest 7 Mins Part B For time: "Grace" benchmark is the L2 30 Clean and Jerks - 95/65 L1, 135/95 L2, 155/105 L3 Lift: Snatch Complex 1 Snatch High Pull (from floor) + 1 Hang Full Snatch 5 Attempts to find a 1 Rep Max --- Lift: Back Squat 3-3-3 Find a heavy set of 3 Reps on last set --- WOD: 18.0 For time: 21-15-9 Alt DB Snatch - 50/35 Lateral Burpee over DB |
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