Strength/Skill: 5×2+1 of 2 snatch pulls and 1 power snatch at 70-75% of snatch complete 10 heavy goblet squats between sets
WOD: 3 rounds
4 mins to run 400m
15 KBS (53/35)
Max Hang Power Cleans (135/95)
Rest 1 min
*score is hang power cleans
Strength/Skill: 3 rounds of 30 second plank on each side holding a light DB and 15 strict T2B
WOD: 12 min EMOM
10 jump squats and ME handstand push ups
*score is total number of HSPUs
Strength/Skill: 6×2+1 of 2 hang squat cleans and 1 split jerk @ 70% of your clean and jerk
WOD: 4RFT
21 DB snatches (50/35)
15 calorie row
9 pull-ups
Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 T2B (or work on them!)
WOD: 30-20-10
KBS (53/35)
Goblet Squats
Row for calories
Strength/Skill: 3 rounds of 2 rope climbs and DU practice (learn DUs)
WOD: “JT”
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” was CrossFit’s very first hero WOD. The workout was originally posted on their website as the workout of the day for Wednesday, July 6, 2005
21-15-9
HSPU
Ring Dips
Push Ups
Strength/Skill: 1RM deadlift
WOD: 15 min AMRAP
200m run
10 front squats (135/95)
10 burpees
Strength/Skill: 1RM clean
WOD: 3RFT
50 walking lunges
15 pull-ups
20 GHD sit ups
30 lateral jumps
Strength/Skill: Snatches (full squat) work on technique good form
WOD: Run 200m
20-18-16-14-12-10-8-6-4-2
Wallballs (20/14)
1-2-3-4-5-6-7-8-9-10
Pull-Ups
Run 200m
Skill/Strength: 10 bar on back step ups and 10 SDHP
WOD: EMOTM for 20 mins
Even 30 DUs
ODD 30 Mountain Climbers
*Newer athletes scale reps as needed
Strength/Skill: 1RM split jerk
WOD: Row 500m
Then 21-15-9
T2B
Squat Cleans (95/65)