Every 2 mins, for 16 mins (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
Then…
10 Min AMRAP:
50 Double-Unders
15 Toes to Bar
10 Clean & Jerks (42.6kg/60kg)
Post weights, rounds and reps to comments
Four sets of:
Deadlifts x 4 reps @ 75-80%
Rest 90 seconds
Reverse-Grip Bent-Over Barbell Row x 6 reps
Rest 90 seconds
Then…
For time:
21 Power Cleans (45kg/70kg)
400m Run
15 Power Cleans
400m Run
9 Power Cleans
400m Run
Post weights and times to comments
CrossFit Junior Teens @ 4.15pm
Every 3 mins, for 18 mins (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Then:
Five rounds for time of:
12 Ring Dips
12 Push Presses (35kg/52.5kg)
12 Burpees Over the Barbell (Lateral)
Post weights and times to comments.
CrossFit Senior Teens @ 4.15pm
Every 2 Mins for 16 Mins (8 Sets) Complete a set of the following Complex:
2 Thrusters + 2 Front Squats
Build in weight across sets but not to max.
then:
"Fran"
21-15-9 Reps for Time:
Thrusters (30kg/42.5kg)
Pull Ups
Time Cap - 10 Mins
Post weights and times to comments.
Push Press:
5 - 5 - 3 - 3 - 2 - 2
Then…
12 Min AMRAP:
6 Burpees
9 Toes-to-Bar
12 Russian Kettlebell Swings (24kg/32kg)
15 Calories of Rowing OR 200m Run
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Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 1 Min
Weighted/Strict Pull-Up x 4 reps @ 21X0
Rest 1 Min
Front-Leaning Rest on Rings x 45-60 seconds
Rest 1 Min
Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.
Then…
Three sets of:
20/15 Calories of Assault Bike
30m Walking Lunges with Farmer’s Hold (16 kg/24kg)
Rest 2 mins
Post weights to comments
Five rounds for time of:
400m Run
20 Wall Balls (6kg/10kg)
10 Dumbbell Box Step-Overs (15kg/25kg; 20″/24″)
Post times to comments
Every 3 mins, for 15 mins (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
Then…
Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
40/30 Push-Ups
Post weights and times to comments
Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.
Then…
10 Min AMRAP:
30 Double-Unders
10 Deadlifts (60kg/85kg)
10 Pull-Ups
Post weights, rounds and reps to comments
Take 20 mins to build to today’s 1-RM Front Squat
Then…
Three rounds for time of:
Run 400m
8 Front Squats
(Barbell originates from the ground – no racks. Athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
Power Cleans
5 - 5 - 3 - 3 - 2 - 2
Then…
7 Min AMRAP:
3 Power Cleans (60/43 kg)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes
And then…
7 Min AMRAP:
10 Push Presses (60/43 kg)
20 Kettlebell Swings (24/16 kg)
Post weights, rounds and reps to comments
Every 2 mins, for 16 mins (8 sets) of:
Push Jerk + Split Jerk
Build over the course of the 8 reps to today’s heavy.
Then…
Three sets for max reps of:
1 Min of Dumbbell Box Step-Overs (15kg/25kg DBs; 24″/20″)
1 Min of Strict Handstand Push-Ups
1 Min of Push-Ups
1 Min of Strict Pull-Ups
Rest 1 Min
Post weights and reps to comments
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 1 Min
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 2 Mins
Then…
10 Min AMRAP:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (15kg/25kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Post weights rounds and reps to comments
Three rounds for time of:
800m Run
20 Dumbbell Squat Clean Thrusters (15kg/25kg)
20 Toes to Bar
Post times to comments
Every 2 mins, for 12 mins (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
Then…
20 Min AMRAP - In Partners - Complete full rounds:
3 Dumbbell Man-Makers (25/15 kg)
6 Strict Pull-Ups
9 Burpees
Post weights, rounds and reps to comments
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Use the weight you used last time and focus specifically on the tempo - slow down and explode out from the bottom.
Then…
Two sets for times of:
50 Calories of Rowing
50 Wall Balls (6kg/10kg)
Rest 5 mins
Note times for both sets.
Post weights and times to comments
Squat Clean
3 - 3 - 3 - 3 - 3
Inbetween sets practicing kipping pull ups.
Then…
For time:
30/40 Calories of Assault Bike
30 Burpees
20 Pull Ups
Post weights and times to comments
