Front Squat 5 reps each
160 170 185 200 210 snatch 95-3 115-3 135-3 145 150 Establish new 3rm Clean&jerk 115-3+3 145-3+3 165-3+3 175-3+3 185-3+3 Establish new 3rm For Time: (Notate time at end of row and reps at 13 min mark) 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups
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Squat - Work up to a 5rm for the day/week
Split jerk 145-3 165-3 185-3 215-3 185-3 Jerk drives 165-3 185-3 215-3 235-3 255-3 285-2 7 rounds of: Row 20 Cals 10 Burpee over the bar Front Squat - 5 reps each
160 170 185 200 210 Clean from knee 135-3 145-3 165 185-3 185-3 165-3 Clean pulls 165-3 185-3 215-3 235-3 255-3 285-3 10:00 AMRAP of: 14 Hang Snatches 75# (full squat) 21 Box Jump Overs 24" Back Squat
EMOMx10 - 4 @ 225# Snatch from knee 95-3 115-3 135-3 145-3 145-3 135-3 Snatch pulls 135-3 145-3 165-3 185-3 205-3 205-3 Conditioning 7 rounds of: 10 KB Swings 32/24kg 8 Split Jumps (alternating) 4 C2B Pullups Rest 30 secs Front Squat 5 reps each
145 160 170 185 200 snatch complex(1 snatch pull, 1 power snatch, 1 squat snatch) 95 145 165 165 Overhead squat 125 145 175 175 Lunges (bar on back 1 rm clean) 3 each leg 115 145 165 165 4 Rounds 10 KB Swings 25 Double Unders 50 ft prowler Work up to a 5rm Back squat for the day
Work up to a comfortable 3 rep RDL Clean complex(1 clean pull, 1 power clean, 1 squat clean) 115 145 165 165 Snatch balance 95 115 135 135 Conditioning 5 Rounds 10 Squat Cleans 115 20 Cal Row Front Squat - 5 Reps Each
145 160 170 185 200 3 position clean (1 from each position) 115 145 165 165 Split jerk 115 145 165 165 AMRAP 10: 10 Pullups 10 KB Thrusters 50 Double Unders EMOM Back Squat - 10x5 @ 200
3 position snatch (1 from each position) 95 115 135 135 Squat jerk 115-3 145-3 165-3 165-3 Conditioning 3 Rds: 5 C2B Pullups 10 Power Snatch (115) 25 Box Jumps (20) From Crossfit.com on 3/10/2016
1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds of: 40 double-unders 20 squats 95-lb. push press, 10 reps Front Squat
145x5 160x5 170x5 185x5 200x5 Clean & jerk 140-3+3 165-3+3 185-3+3 200-3+3 200-3+3 175-3+3 Overhead squat 145-3 165-3 190-3 205-3 215-3 225-3 12 min AMRAP 6 KB Push Press 8 Alt KB Step-up 20″ Box 200 M Row |
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