1) Pause Front Squats 5×2 (80% of 1RM—Hold bottom for 5 Sec)
2) Find 1RM Thruster (No more than 5 sets)
5 Rounds: Each Round must be ALL OUT!
5 Front to Back Thrusters (175/115lb or 70% of 1RM Thruster)
15 Chest to Bar Pull Ups
200m Sprint Run
***Rest 3 min between rounds
WOD Notes: This is an anaerobic threshold interval style WOD. Do your best to perform each round all out and choose a fairly heavy weight and band that will allow you to perform all 15 pull-ups unbroken.
6 Rounds for time: Each round must be ALL OUT!
5 Power Snatches 145/105lb OR 70% of 1RM
5 Ring Muscle Ups (Sub: 10 ring rows and 10 dips)
180′ Sled Drag Sprint 90/45lb —Rest 2 min between rounds WOD Notes: Muscle ups are one of the highest skill gymnastic movements that we do in CrossFit. We will go over some progressions. It’s recommended that you have at least a few strict Pullups and Dips to perform them.
1) 15 min to find 1RM Clean n Jerk
2) Push Press 5×2 (heaviest possible) 8 Min Amrap Ladder:
1 Power Clean, 1 Hang Power Clean, 1 Push Jerk 155/105lb or (55% of 1RM)
2 (1 Power Clean, 1 Hang Power Clean, 1 Push Jerk) 155/105lb or (55% of 1RM)
4 Burpees WOD Notes: Next round would be 3 Clean n Jerk Complex and 6 burpees. Continue this pattern for 8 min
Strength: Back Squat 7×1 (Work up to a 1RM) WOD: 10 Min AMRAP
5 Back Squats (60% of 1RM)
12 HR Push-ups
30 Double Unders or 50 Singles —Rest 5 min 1 Round ALL OUT for time:
10 Tire Flips (may use a partner since tires are heavy)
Strength: 15 min to establish Max Power Clean WOD: 6 Rounds for time (Each round must be ALL OUT!)
12 KB Swings 70/53lb
100′ Front Rack Carry (must be heavier than max front squat)
100′ Prowler Push 400lb/300lb —Rest 3 min between rounds ***If you missed a WOD this week, you may make up one instead of doing today’s WOD
“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