Strength: Back Squat 5×5 (Find 5RM)
Run 400m
—Rest 2 min
Row 500m
—Rest 2 min
Run 400m
—Rest 1min 30sec
Row 500m
—Rest 1min 30sec
Run 400m
—Rest 1 min
Row 500m
WOD Notes: Each effort must be all out!!! Record times for every run and row
10 Rounds for time
10 Hang Power Cleans 95/65lb (40% of 1RM)
10 Back Squats 95/65lb
—Rest 3 min
3 Min AMRAP Ladder:
1 Box Jump 40″/30″
2 Ring Dips
2 Box Jumps 40″/30″
4 Ring Dips
3 Box Jumps 40″/30″
6 Ring Dips…
***Assistance: 4×60′ Prowler Pushes for max weight
9-1 Reps of:
Push Press 155/105lb (65% of 1RM)
Strict Pullups
***After round 6 Run 400m with Sled 45/25lb
5 Rounds for time:
6 Deadlifts 315/205lb (70% of 1RM)
8 Bar Facing Burpees
10 Overhead Walking Lunges w/ plate 45/25lb
“Helen” (Compare to: 4th of July)
3 Rounds for time:
400m Run
21 KB swings 53/35lb
12 Pull-ups
—Rest 5 min
3x ME Tire Flips in 1 min
5 Rounds for time:
10 Front Squat 165/115lb (55% of 1RM)
20 HR Push-ups
300m Row
—Midline: 4×25 weighted sit-ups
Strength/Skill: 20 min to find 1RM Snatch
10 Min AMRAP: (2011 CrossFit Games Open WOD #1)
30 Double Unders
15 Power Snatches 75/55lb
***Reminder: Labor Day (Monday) classes at 8am and 9am only!
10 Clean n Jerks (65% of 1RM)
20 Cal Row
30 Lateral burpees over bar
40 KB SDLHP 70/35lb
50 Wall Balls
40 KB SDLHP 70/35lb
30 Lareral burpees over bar
20 Cal Row
10 Clean n Jerks (65% of 1RM)
800m Run
Strength: Back Squat 5×3 (All sets at 85% or higher)
12 Min AMRAP
1 Rope Climb 20′
5 Back Squat (65% of 1RM)
10 KB Swings 70/35lb
Strength: 3x Max Effort Weighted Ring Dips
16 Min AMRAP:
8 Chest to Bar Pull-ups
8 Deadlifts 185/125lb (40% of 1RM)
8 Burpees
7pm class getting ready for the start of the WOD!
