A.
Shoulder mobility
B.
“Grace”
For time:
30 Clean and Jerks (135/95)
A.
3 sets for skill:
(not for time, rest as needed)
21 Double-Unders
15 KB Swings
9 Box Jumps
6 Push-ups
B.
4 sets:
2 minutes to Row 300m/250m (M/F) + Max Rep Burpees
2 minutes rest
*Score is total burpees
A.
4 sets:
5 Overhead Squat
20sec banded wall sit (double up band above knees)
Rest 2 min
B.
10min EMOM (Every Minute on the Minute):
10 Wall Balls (20/14)
10 Russian Twists (20/14)
*Score is Med Ball weight
A.
3 sets:
Strict Pull-Ups x5
60 sec plank hold
B.
3 sets:
3 minute ladder of
Hang Power Clean + 1 Push Press
Hang Power Clean + 2 Push Press
Hang Power Clean + 3 Push Press…
Rest 3 minutes
(Start over each set)
*Score is round completed + additional PP reps (for each set) / weight
A.
Back Squat 3×5
B.
4 rounds for time:
15 Plate Ground-to-Overhead (45/25)
15 Double-Unders
15 Sit-ups
“CrossFit Total”
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
A.
3 Sets (not for time):
-Arch to Hollow Rolls x 15-20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
-Handstand Work x 45-60 secs
(holds, shoulder taps, free standing, wall climb + holds) – use a partner to assist if necessary
B.
4 rounds for times:
200m sprint
2 min rest
A.
Five sets of:
Bench Press x 5 reps
Rest 2 minutes between sets;
and use that time to work mobility and prepare for part B.
B.
Four rounds for time of:
10 Push Press (95/65)
15 Toes to Bar
30 Double-Unders
A.
4 sets of each:
Back Squat x 4-6 reps
Hollow hold x 20-30 secs
(Rest 2 mins)
B.
6 min AMRAP:
12 Ring Dips
12 Heavy Kettlebell Swings (62/44)
“Fight Gone Bad”
3 rounds for max reps:
Wall ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump 20″
Push-press 75/55)
Row for cal
Rest
*1 min at each station
**Post total reps for leaderboard
