WOD

WOD

Strength/Skill 

Build to Moderate Load 

3 Snatch Deadlift + 3 Hang Power Snatch 

Workout 

AMRAP x 13 MINUTES 

13 Hang Power Snatch (95/65)|(65/45)

13 Pull-ups 

WOD

FIGHT GONE BAD 

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 REST- 

FINISHER 

Posterior Chain Pump

3 Sets

30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15 

OPEN GYM 10AM to Noon

WOD 

PARTNER WORKOUT, Teams of 3 

FOR TIME

100 Cal Bike

100 DB Snatch (50,40)|(40,30)

200m Run (each)*

100 DB Snatch (50,40)|(40,30)

100 Cal Bike

(30:00 Cap)

*Workout must be completed in order, athletes can split the reps any way among the team of 3.

*200m Runs occur sequentially…athlete 1 runs, then athlete 2 runs, then athlete 3 runs. 

OPTIONAL PARTNER FINISHER 

2 SETS

Rotate 1:00 at each station

Station 1 – Max Sit-ups

Station 2 – Max Hollow Flutter Kicks

Station 3 — Max Plank

-Rest as needed- 

8AM Bootcamp

9AM Crossfit WOD

Strength/Skill 

On a 12:00 Running Clock… 

Build to a Heavy 3-Rep Front Squat 

Workout 

AMRAP x 14 MINUTES 

14 Front Squats (115,75)|(95,65)

14 Toe to Bar

14 Box Step-ups (24,20) 

Strength/Skill 

EXTENDED SKILL 

5:00 Double Under Tutorial

5:00 Push Jerk Progression 

Workout 

EMOM x 21 MINUTES 

Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75)

Min 2 – 40 Double Unders

Min 3 – Walking Rest