15 Min EMOM:
Min 1-5: 5 Powercleans
Min 6-10: 3 Full Squat Cleans
Min 11-15: 2 Clusters
1 min rest
90 Seconds Max rep DL
4 RFT:
20 Renegade Rows (10/arm, alternating)
20 Weighted Lunges (10/leg, DBs held to sides)
550M Run
2 min rest
50 V-ups AFAFP
4 RFT:
20 Weighted Lunges
20 Renegade Rows
550M Run
8 RFT:
10 Box Jumps (24/20)
1 Overhead Complex (2 Strict Press, 2 Push Press, 2 Push or split Jerk)
Every 3 minutes for 24 Minutes:
Odd Cycles: 20 Goblet Squats (70/53#)
20 Cal row/ 16 cal row
Even Cycles:
2 Rounds of: 8 burpees, 8 Pull ups
10 Minutes to establish a 10 RM Front Squat
30-20-10 Front Rack Lunges
60 Double Unders b/w each round
Find a 1RM Split Jerk (from the rack)
3 RFT:
15 Box Jumps
12 Burpees
9 STO
4 Rowing Fat Helen Intervals
2-3 rest between efforts
21, 18, 15, 12, 9, 6, 3 BOX JUMPS
GHD SIT UPS
100M FARMERS CARRY B/W EVERY COMPLETED ROUND (70/53#)
5 RM Overhead Squat
On a 7 min clock,
400M Run
100 Double Unders
Max reps OHS @95/65 w/ remaining time
EMOM for 21 Minutes:
Minute 1: 1 Round of Cindy
Minute 2: 16/12 cal Assault Bike
Minute 3: Rest
Repeat for 7 rounds
Choose Your Own Crossfit “Girl” Benchmark WOD!!
Every 3 minutes for 24 minutes, alternate between:
Couplet 1:
200 M Row (175W),
200 Run
Couplet 2:
2 Rounds:
7 DB Squat Cleans,
7 Burpees (30/20#)
Bench Press 5×3 @ 90%
21-15-9
Ring Dips B
ox Jumps (24/20)
Renegade Rows
EMOM x 10 Minutes:
2 Hang Power Snatches (climbing to 80% of 1 RM)
Rest 3 min
3 RFT:
10 Power Snatches (95/65# OR 75% of heaviest load used for Part A)
60 Double Unders