Double under skills practice
A) EMOM8
Beg: 40s du practice, 20s rest
Int: 30 du
Advanced: 8 plate gtoh + 40 du
Female 10-15kg. Men 15-20kg
B) EMOM16
1: 2 legless rope climbs (rope climbs or 6 chin ups)
2: 16 pistols (8+8 Bulgarian split squats)
3: 5 strict hspu (10 dB z press)
4: 10+10 arch and hollow rocks.
C) 21-15-9
T2B
DB hang squat clean (22.5/15)
Tc 8 mins
team wod, team of 2
I go you go unless stated.
2 rounds
40 deadlifts (225/155)
20 synchro burpees over bar
40 Dbl DB snatch (22.5/15)
20 synchro burpees over bar
40 dbl dB squats
20 synchro burpees over bar
Tc. 30 mins
CONDITIONING:
A) 240/180 cal bike
Tc 24minutes
Rest 6 minutes
B) AMRAP 10
10 burpees
10 cal row
15 burpees
15 cal row
Etc
Snatch efficiency
A) 4 x 30s pauses @ mid shin, at the knee, launch position.
30s rest each round
B) 20 minutes squat snatch practice.
Go heavier if the lift is good technically.
C) AMRAP 12
3 power snatch
3 ohs
Rx start at 55/45
+10 lbs after every 2 rounds
(Beginners add 5lbs)
A) E2MOM16
1: 10 strict pull ups + 15 wbs
2: 30/24 cal row
B) for time
Buy in: 60 Air squats
200m run
21 Box jumps (30/24)
15 Squat cleans (135/95)
9 STOH
Buy out: 60 Air squats
Goal sub 12min
Tc 16mins
CrossFit Total
Advanced.
30 back squats, no rack(135/95)
15 devils press (22.5/15)
30 deadlifts
15 burpees over bar
50/35 cal bike
Rest 5 minutes
50 T2B
40 hr push ups
30 lunges (22.5/15)
20 burpee deadlifts
10 rope climbs.
Beginners/ intermediate
30 goblet squats (28/20)
15 devils press (17.5/12.5)
30 dbl kb deadlifts (28/20)
15 burpees over kb
50/35 cal row
Rest 5 minutes
50 Sit ups
40 hr push ups
30 lunges (28/20)
40 burpees
50 cal row
Tc. 35minutes
Chipper
