“Lynne” (with a twist)
5 Rounds of:
Max Effort Body Weight Bench Press
—Rest 1 min
Max Effort Pull-ups
—Rest 1 min
Run 400m ALL OUT!
—Rest at least 2 min
***WOD Notes: Record reps and time for each round. Scale bench press to 75% body weight if you can’t bench press your body weight and choose a band that will get you at least 10 reps
Strength: Shoulder Press 7×2 (Work up to 2RM)
WOD: 5 Rounds for Time:
5 Hang Power Snatch 135/95lb or (70% of 1RM)
8 Handstand Push-ups or 10 Push Press 135/95 (same weight as HPS)
40 Double Unders
—Midline: 3x Max Effort L-Sit or Weighted Plank
Row 1,000m for Time (PR Board)
—Rest 3 minutes
8 Min AMRAP:
5 Power Cleans 155lb/105lb
10 Wall Balls
Then
1,000m Row (immediately after 8 min amrap)
Strength: Back Squat 5×3 (work up to a 3RM)
WOD: 10 Min AMRAP
10 Lateral Burpees onto 45/25lb plate
10 AB Mat Sit-ups
10 Overhead Lunges with 45/25lb plate
NO CLASSES!
WOD
5 min AMRAP:
5 Bench Press (60% of 1Rm)
10 Pistols
—Rest 2 min
4 min AMRAP:
Row for meters
—Rest 2 min
3 min AMRAP:
Run 400m
Double Unders with time remaining
—Rest 2 min
2 min AMRAP:
KB Snatches 70/53lb
—Rest 2 min
1 min AMRAP:
Sled Drag 90/45lb
Skill/Strength: 12 min to establish 1RM Rack Jerk (you may do power or split jerk)
WOD – 5 Rounds for Time:
15 SDLHP 95/65lb
15 Push Press 95/65lb
***Run 400m to start WOD & after rounds 3 + 5
Strength: 4x Max Effort Weighted Pull-ups (Pick a band where you will get no more than 8 reps)
WOD:
5 Rounds for time:
12 Toe to Bar
12 Chest/Bar Pull-ups
40 Double Unders
—Rest 3 Min
3x 1 min amrap of Tire Flips
CrossFit is Dangerous??? By Miranda Oldroyd
