5 Rounds for Time:
5 Powercleans (135#/95#)
5 Front Squats
5 Push Press
200 M Run
<3 Months:
3 Rounds:
10 DB Cleans
10 DB Thrusters
400M Run
5 Min Amrap:
5 Slamball (25/15), 5 KTE
1 min Rest,
4 Min Amrap:
4 Jumping Lunges (each leg), 4 DB Snatch
1 Min Rest
3 Min Amrap
Man-Makers (30#DB/20#)
<3 Months:
5 Min Amrap:
5 Slamball, V-ups
1 min rest
4 min Amrap
Step back lunges, DB snatch (scaled load)
1 min rest
3 Min Amrap
Modified/scaled manmakers
Strength: 1 RM Back Squat
Conditioning:
For Time: 800M Run, 50 Box Jumps, 100 Double Unders
via Trident CrossFit.
Strength: 1 RM Back Squat
Conditioning:
For Time:
800M Run,
50 Box Jumps,
100 Double Unders
<3 Months: 800M Run,
50 Step Ups,
150 Single Unders
6 Rounds for Time of:
4 HSPU,
6 Deadlifts @ 80% of 1RM,
8 KB Swings (2pood/1.5 Pood)
<3 Months: 5 Rounds of
HSPU variations (incline push ups, abmat stacks or seated DB Press),
7 KB dead lifts,
9 KB Swings (scaled load)
Strength: 15 Minutes to establish 1 RM Bench Press
Conditioning: 3 Intervals of:
300M Row
12 2-Push Up Burpees
12 Chest To Bar Pull Ups,
*Rest 90 seconds – 2 Minutes Between Intervals
<3 Months: 3 Intervals of:
300 M Row,
10 Burpees,
10 Ring Rows (Full 2 Min Rest between intervals)
Every Minute on the Minute for 10 Minutes:
5 Power Cleans (135/95)
In remaining time, as many T2B as possible
At the completion of 10 Minutes:
Power Clean Sell-Out: as many reps as possible at workout weight. Once athlete drops the bar the sell-out is over, he/she may not pick it up again for score.
via Trident CrossFit.
2 options:
7 MIN AMRAP:
12 OH Squats (85/55)
12 Jumping Lunges
1 MIN REST
7 MIN AMRAP:
12 Push Ups
12 Ring Rows
12 Sit ups
OR:
“Diamonds Aren’t Losers” -Partner WOD, both can row at the same time, but otherwise, one person working at a time.
Cash In:
3800 M Row
3 Rds
38 weighted Lunge Steps ( sandbag)
38 SDHP
38 Barbell Roll Outs
Cash Out:
800 M Partner Sandbag Run
via (1) Trident CrossFit.
3 Rounds for Time:
10 deadlifts (225/155)
Run 200 M
10 burpees
Run 200 M
10 kettlebell swings (70/44)
Run 200 M
10 pullups
Run 200 M
via Trident CrossFit.
For Time:
25 Handstand Push-ups
50 Knees to Elbow
Run 800M
75 Wallball (20/14)
100 Double-Unders
via (1) Trident CrossFit.
1k Row – Cash in
10 Pullups
10 Slamball (25/20)
200m run/row
8 rounds
Bench:
5 @ 70%
3 @ 80%
1+ @ 90%
Tabata:
Push press (75/45)
V-ups/GHDs
Bench press (95/65)
Row (calories)
1 min rest between exercises
Squat:
5 @ 70%
3 @ 80%
1+ @ 90%
“Elizabeth”
21-15-9
Squat cleans (135/95)
Ring dips