Author: snoridgecf

Thruster 3RM

Record your best Thruster 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

5 RFT: Run, Air Squats, Push-ups, and Lunges

5 rounds for time of:
Run, 200 m
20 Air Squats
20 Push-ups
20 Lunges

AMRAP 12 mins: 4 Rds of Box Jumps, Pull-ups, Wall Balls then Max Cal Bike

As many reps as possible in 12 mins of:
15 Box Jumps, 24/20 in
15 Pull-ups
15 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
15 Pull-ups
15 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
15 Pull-ups
15 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
15 Pull-ups
15 Wall Balls, 20/14 lbs
Max Cal Bike In Time Remaining

Weighted Strict Pull-up 2-2-2-2

Weighted Strict Pull-up 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt. 2: EMOM min for 6 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 6 mins.

Pt.1: 15.1 – CrossFit Games Open

Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs

Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls

Complete as many rounds as possible in 11 mins of:
35 Deadlifts, 225/155 lbs
90 AbMat Sit-ups
35 Burpees
max rep Wall Balls, 20/14 lbs

Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls

With a partner, in 18 mins, for max reps:
100 Deadlifts, 225/155 lbs
200 AbMat Sit-ups
100 Burpees
max reps in remaining time Wall Balls, 20/14 lbs

5x RFT: Double Unders, Thrusters and Row Cal

5 rounds, each round for time, of:
21 Double Unders
9 Thrusters, 95/65 lbs
21 Double Unders
15/12 Row Calories

Rest 1 min between each round.

Thruster: 5RM

Record your best Thruster 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

Weighted Strict Pull-up 3-3-3-3

Weighted Strict Pull-up 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 RFT: 3 mins RemReps: Run and C2B, HSPU and Goblet Squat

In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Chest-to-bar Pull-ups
Rest 1 min
— then —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Handstand Push-ups
Rest 1 min
— then —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Dumbbell Goblet Squats, 50/35 lbs
Rest 1 min
— then —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Chest-to-bar Pull-ups
Rest 1 min
— then —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Handstand Push-ups
Rest 1 min
— then —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Dumbbell Goblet Squats, 50/35 lbs

E2MOM for 10 mins: Power Clean + Hang Power Clean + Jerk

1 Power Clean + Hang Power Clean + Jerk, pick load

Every 2 mins for 10 mins.

FT: Clean & Jerks, Bike Cal, and Clean & Jerks

For time:
15 Clean & Jerks, 135/95 lbs
30/24 Bike Calories
15 Clean & Jerks, 135/95 lbs

5 RFT: Run, Rows, and Air Squats

5 rounds for time of:
Run, 200 m
Row, 250 m
30 Air Squats

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
25 Single Dumbbell Box Step-ups, 50/35 lbs
25 Alternating Dumbbell Snatches, 50/35 lbs
25 Hand Release Push-ups
25 Medicine Ball Sit-ups, 14/10 lbs

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
50 Single Dumbbell Box Step-ups, 50/35 lbs
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Hand Release Push-ups
50 Medicine Ball Sit-ups, 14/10 lbs

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.

Post total rounds.

Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

7 rounds for time of:
7 Squat Cleans, 95/65 lbs
7 Toes-to-bars
7 Kettlebell Swings, 70/53 lbs