weightlifiting


Main – Olympic Lifting

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Back Squat (6×3)

80%

Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

pause snatch pull + snatch (4×1)

above knee
2×1 65%
2×1 70%
2×1 75%
4×1 80%

Snatch Grip Push Press (2×3)

2×2 60%
2×2 65%
2×2 70%
2×2 75%
2×3 80%

Snatch Pull (3×2)

100%

Competitor


Main – Competitor Class

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1: Split Jerk (1 Rep Max)

2: Metcon (No Measure)

Superset 3 sets of:
A. 8 Good Mornings, you choose the weight
B. Max unbroken reps of strict HSPU
Go straight from the Good mornings to the HSPU, then rest 2-3 minutes before repeating.

3: Metcon (No Measure)

Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Crossfit


Main – CrossFit

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Warm-up

100 m run
15 Burpees
15 sit ups
100 m run
15 push ups
15 pvc thrusters
100 m run
15 lunge steps
15 pvc goodmornings

1: Bent Over Row (5 x 10 work up to a managable weight)

2: Ghost (3 Rounds for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Bootcamp

Main – BootCamp

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Metcon

1: Metcon (AMRAP – Rounds and Reps)

WOD

2-man Teams:

15min AMRAP:

1 member completes:
100m run
5 pushups

the other member does:
10 star jumps
10 air squats
10 leg lifts

Competitor

Main – Competitor Class

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1: Metcon (3 Rounds for reps)

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2: Metcon (Time)

3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row

3: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Crossfit


Main – CrossFit

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1: Toes-To-Bar (5 x 5 Kipping toes to bars, if advanced do 5 x of )

2: Metcon (7 Rounds for time)

“Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds

Bootcamp


Main – BootCamp

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1: 800m Run (Time)

Max Effort 800m Run

2: Metcon (AMRAP – Rounds)

WOD:
Partner/Team WOD

EMOTM until fail (20:00 cap)
Each team must perform the amount of movements:
4 Tire Flips (1 tire per team)
10 KB Goblet Squats (35#/26#)
7 Tire Jump threw

weightlifiting


Main – Olympic Lifting

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Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

pause clean (3×1)

hold at the 2 postion for 2 second then full clean
below knee
2X1 65%
2×1 70%
2×1 75%
3×1 80%

Split Jerk Complex (3×1)

push jerk + 2 split jerks
2×1 65%
2×1 70%
2×1 75%
3×1 80%

Clean Pull (3×2)

100%

Pendlay Row (5×5)

Crossfit


Main – CrossFit

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1: Power Clean (1 Rep max clean)

2: Metcon (12 Rounds for calories)

Muscle Mondays!

12:00 EMOTM
2 Deadlift (95/65 lbs)
2 Hang Power Clean
2 Push Press
1 Burpee (Add a Burpee every minute.)

Bootcamp


Main – BootCamp

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1: Metcon (3 Rounds for reps)

Movers Monday

3 rounds of:

1 min: Burpees tuck jumps

1 min: Box Jumps

1 min: Bench Dips

1min: v-situps

1 min: 20 high knees 5 pushups

1 min rest