WOD

WOD

Strength/Skill

3-3-3-3-3
Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Bike

immediately into…

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Bike

Cool Down

FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing.

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Do this after the workout.

1. ON A 10:00 RUNNING CLOCK…
   Start with an empty barbell and build to Heavy 3-Rep Deadlift
2. 5 ROUNDS FOR TIME
   10 Strict HSPU
   20 DBL DB Deadlifts (50/35)

8AM Bootcamp

9AM CrossFit

Workout

FOR TIME
800m Run
40 Pull-ups
40 Walking Lunges
800m Run
40 Toe 2 Bar
40 Walking Lunges
400m Run
20 Pull-ups
20 Walking Lunges
400m Run
20 Toe 2 Bar
20 Walking Lunges

-30:00 Time Cap-

WOD

Strength/Skill

E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

“DOUBLE AMRAP”*
AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

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Do this after the workout

FOR TIME
50 Strict HSPU

WOD

Workout

EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

“RUMP PUMP”

3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

WOD

Strength/Skill

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – Run 200m
MIN 2 – Max Slam Balls

Workout

7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

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Do this after the workout

FOR TIME
30-20-10-20-30
Alt. DB Snatch (50/35)
Toe to Bar