A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M

 

B) For time:

– 25 Wall Ball Shots (20/14 lbs)

– 25 Box Jumps (24″/20″)

– 20 Wall Ball Shots

– 20 Box Jumps

– 15 Wall Ball Shots

– 15 Box Jumps

– 10 Wall Ball Shots

– 10 Box Jumps

 

C) Mobility: quad smash x 1-3 minutes per side

 

8am Masters

In teams of two, for time:

– 1000 row

– 80 goblet squat

– 80 RKB swings

– 800m row

– 60 DB push press

– 60 ring rows

– 600m row

– 40 partner handoff medball sit-ups

– 40 push-ups

– 400m row

– 20 burpees

 

9am CrossFit

In teams of two complete AMRAP in 35 min switching off each round:

– Row 300/250m

– 8 shoulder to overhead (115/75, 95/65)

– 8 front squats

– 8 burpees over bar

 

*Put rowers on both ends of the gym.

 

10am Level 2/Barbell

A) Technique warm-up, 5 sets:

– power clean + hang squat clean + push press + split jerk @ light to moderate weight

B) E2MOM x 8 min (4 sets)

– hang clean + clean + split jerk @ 65-75%

C) E2MOM x 12 min (6 sets)

– clean + jerk @ 75-90+%

D) Clean pull x 3 sets (build back up 3 times)

2 @ 90%

2 @ 100%

2 @ 110%

A) E2MOM x 8 min (4 sets)
– Snatch 3 position work at 65-75%
B) E2MOM x 10 min (5 sets)
– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%
C) 3 sets not for time:
– 4, 8, 12, or 16 UB T2B (work on connecting reps)
– Lateral sled drag down and back
– AMRAP UB strict then kipping HSPU
D) 500m row for time

A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)

A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.

A) Barbell cycling: power clean

4 sets:

– 8 UB TnG power cleans, R2M between each set

*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.

B) EMOM x 15-18 min

1: 2-3 DB no-squat man makers (35-55/15-35)

2: 5-8 box jump overs 24/20”

3: 10, 20 or 40 DUs depending on ability

C) 3 rounds not for time:

– 12 supine medball hamstring curls

– L-sit x 30-40 sec accumulated

A) Warm up to 80% back squat in 8 min

B) Every 3 min x 9 min (3 sets)

– 5 back squats @ 80-80+%

C) 2 sets:

With a 5 minute running clock, complete:

– 500/400 Meter Row or 400m run

– 40 Kettlebell Swings (70/53,53/35)

– AMRAP wallballs in remaining time

R5M between sets.

D) Mobility: barbell quad mash x 1-2 min per side

 

A) E2MOM x 12 min (6 sets)
Hang squat snatch + Squat snatch from below knee

B) EMOM x 15 min (5 sets)
Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)
Minute 2 – 10-15 Ring dips
Minute 3 – 5-10 T2B

C) 3 sets not for time:
– 6-8 KB/DB rear foot elevated split squats @ 30X1