Category: crossfit

Skill & STRENGTH: L-Sit & Plank Holds EMOM 6 minutes Odd minute: 30 seconds L-Sit Even minute: 45 seconds Plank Hold WEIGHTLIFTING: Back Squat E2MOM 10 minutes 2 Back Squats at 85% of 1 RM WOD “Maddie” AMRAP in 16 minutes 4 Squat Cleans (135/95 lbs) 11 Burpee Box Jump Overs (24/20 in) 20 Double-Unders

TABATA: Toes-To-Bar Score here is your smallest set WEIGHTLIFTING: Klokov Complex E2MOM 12 minutes -1 Klokov clean and jerk complex: 1 Clean Deadlift 1 Clean 1 Pause Front Squat 1 Push Press 1 Split Jerk with a Pause in the Dip Start @ 60% OF 1 RM CNJ, go up in weight if you are…

SKILL & STRENGTH: Muscle-ups & Ring Dips EMOM 5 minutes of 1 Ring Muscle up plus 3 ring dips WEIGHTLIFTING: Deadlifts & Rope Climbs EMOM 12 minutes 5 DL at 70% of 1 RM, 2 rope climbs Odd minute: 5 DL at 70% Even minute: 2 rope climbs WOD: 5 Cycles AMRAP in 3 minutes…

TABATA: Overhead barbell hold 135/95# RX: Clean grip overhead hold, RX+ Snatch grip overhead hold STRENGTH: Bench Press E2MOM 12 minutes -3 PAUSED bench press at 75% max WOD: Three rounds for time: *Cap 13 minutes* 10 power Clean and Jerks 135/95# 30 calorie row

STRENGTH: Weighted Pull-ups EMOM 6 minutes -4 weighted pull ups STRENGTH: Overhead Squat E2MOM 12 minutes 3 OHS at 80% of 1RM OHS WOD: AMRAP 12 minutes 5 Handstand Push ups 10 Deadlifts @ 155/105 15 Lateral bar hops 100 meter run

Strength: Back Squat E2MOM 16 minutes 5 Back Squats at 60% of 1RM WOD: “Jack” 20-Minute AMRAP of: 10 Push Press 115/85lbs 10 Kettlebell Swings 53/35lbs 10 Box Jumps 24/20″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, died September 29th, 2009 supporting Operation Enduring Freedom.

Skill Work & Strength: Bar Muscle-ups EMOM 5 minutes -max unbroken set of bar MU Weightlifting: Torokhity Complex E2MOM 12 minutes 1 Torokhity complex work at 65%-75% of 1RM Torokhity Complex is: Snatch + Snatch Balance + Overhead Squat WOD: For time: *Cap-20 minutes* 21 Thrusters 95/65 600 Meter run 15 Thrusters 400 Meter run…

Tabata: Alternating Hollow Rock & Super Mans Strength: Deadlift EMOM 14 minutes Odd minute: 3 DL at 75%-80% Even minute: 2 rope climbs Rx, 3 Rope climbs Rx+ WOD: AMRAP 7 minutes 10 Power Cleans 135/95 20 Push Ups

Skill & Strength: Handstand push ups & Pistols EMOM 6 minutes 2 Handstand push ups + 4 alternating pistols Weightlifting: Bench Press E2MOM 10 minutes of 4 Bench press at 75% of 1RM BP WOD: 5 Rounds for time: *Cap 15 minutes* 5 Front Squats 105/155 10 Toes to Bar 15 Lateral bar over burpees

Strength: Pull ups EMOM 7 minutes 3 strict pull ups, 4 chin ups Strength: Overhead Squat E2MOM 10 minutes 4 OHS at 75% of 1RM OHS WOD: AMRAP 10 minutes 10 Deadlift 125/185lbs 20 Air Squats 100 meter run