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Jan 28

For Time – 40 min cap 100 lunge steps 90 sit ups 80 squats 70 KBS 52/35 60 push ups 50 wall balls 40 burpees 30 pull ups 20 clean and jerks 135/95 10 snatches   **20 DU between each movement, 40 sport

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Jan 27

  A – build to the heaviest weight you can do in this complex in 20 mins 1 snatch 3 unbroken clean and jerks Get on the bar as soon as you drop the snatch   B – 12 minutes AMRAP 1 squat snatch, 115/75, 155/105 3 clean and...

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Jan 26

18 mins for the following: A – Front squat 3-3-3 reps B – Thruster 3-3-3 reps C – Push jerk 3-3-3 reps     D 15 mins running clock for max meters or CALS Row/ride for 50 seconds, rest 10 seconds Row/ride for 40...

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Jan 25

Snatch Tech for A and B – 12 min running clock   A – 5×3 muscle snatches B – 5×1 snatch balance   C – 10 mins to a one rep snatch D – Max Squat Snatches in 6 mins Every minute (including the...

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Jan 24

A – Clean and Jerk EMOM 12 mins – 3 reps min 1 2 reps min 2 1 rep min 3 Repeat x4   B – 5 rounds for time Row 500 or Ride 30/24 CALS 7 L-pull ups or kip up and L-negative 4 Clean and jerks 155/105, 205/145

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Jan 23

A – Pistol, handstand walk and t2b practice, learning and scaling.   B – 12 min to get as far as you can: 10 pistols 2 Wall Walks or 10 yard HS Walk 20 pistols 4 WW or 20 yard HSW 30 pistols 6 WW or 30 yard HSW Keep building in...

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Jan 22

CrossFit Total   After a complete 15-20 minute warm-up you have the remainder of class to establish a 1 rep max in Back Squat Shoulder Press Deadlift   Add all three weights together to get you CrossFit Total.  

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Jan 21

Every 5 mins for 35 mins complete:    20 Air Squats 15 KBS 10 Clean and jerks 95/65, 135/95 5 snatches Rest whatever time you have left.

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Jan 20

A – 15 mins – 5 sets of: 3 Tempo BS + 3 box jumps Tempo – 3 second decline, 3 second pause, 3 second incline Box Jumps – be as explosive as you can each rep.     B – Team 1K row – teams of 2-3 people row...

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Jan 19

A – warm up squat clean and jerks – 8 mins   B – HERO WOD – The Lyon 5 rounds – go AFAP during each round   7 squat cleans 135/85, 165, 105 7 push press/jerks 7 burpee chest-to-bar pull-ups   Rest 2...

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Jan 18

22 min running clock for parts A&B. A – 11 mins to a heavy 1 rep clean   B – 11 mins to a heavy 1 rep OHS   C – 3 rounds for time of: 60 squats/ sport add 10 pistols after squats 30 push ups 15 t2b/sport 30

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Jan 17

A – 12 min running clock – for total reps 1 minute of sit-ups 1 minute of lunges 1 min dumbbell snatches 50/35 1 min burpee box jump overs   B – Deadlift and Sumo DL Deadlift sets of 5, 4, 3, 2 Sumo DL sets of 5, 4, 3, 2

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