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Clean Pull 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1 CP + 1 HPC + PJ or SJ (Push or Split). Use mats.
Clean Pull 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1 CP + 1 HPC + PJ or SJ (Push or Split).
5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans5 rounds for time of:
20 Wall Balls (20#/14#)
10 Chest-to-bar Pull-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Row (calories)
Burpee Over Rower
Back Squat 7-5-3Back Squat 7-5-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Team WOD: Partner deadlifts, Row and Ball SlamsAs a team of 2 complete as many rounds as possible in 20 mins of:
10 Partner deadlifts (Pick load)
20 Row Calories
30 Ball Slams (30#/20#)
* Split work on Rower and Ball Slam. One works, one rests.
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Kettlebell Swings, Med Ball Cleans and Knees To Elbows3 rounds for time of:
25 Kettlebell Swings (53#/35#)
20 Medicine Ball Cleans (20#/14#)
15 Knees To Elbows
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pullsFor time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.
FT: Muscle-ups, Thrusters, and RowFor time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
* Sub 2 ring dips to 1 MU
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18.Zero21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Burpee Over Dumbbell
* Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.
For time:
10 Handstand Push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#) 10 ft. target
200 Double-Unders
400m Run w/Plate (45#/35#)
“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.” ~ CrossFit.com 100528