Deadlift

5-5-5

Then…

“Tabata This”

Tabata Row for cal

Tabata squat

Tabata pul-up

Tabata push-up

Tabata sit-up

1 min rest between each Tabata

Shoulder Press

5-5-5

Then…

3 Rounds for time:

5 Clean and Jerks (75% of max)

25 Burpees

100 Running singles

Back Squat

5-5-5-5-5

Then…

AMRAP in15 minutes:

12 reps of each

Db Chest press (40/30)

Db Shoulder press

Db Walking lunges

Db Bent over row

4 Rounds for time:

Run 400m

Row 400m

40 Double unders

“Jackie”

Row 1000m

50 Thrusters (45/35)

30 Pull ups

Bear Complex

5 Rounds:

7 sets of the following sequence

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Squat Snatch

5-5-5

then…

5 Rounds for time:

15 Wall Ball Shots (20/14)

30 Double Unders

15 Kb Swings (45/35)

10 Rounds for time:

5 Box jumps (24/20)

5 Ring dips

1 Wall sprint

Deadlift

5-5-5

Then…

“Cindy”

AMRAP in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

For time:

21-15-9

Calorie row

Overhead squat (95/65)

Toes-to-bar

Squat Clean

3-3-3

Then…

2 Rounds of:

Run 400m

Rest 2 min.

Run 400m

Rest 2 min.

Run 400m

Rest 2 min.

5 Rounds for time:

2 Rope climbs

5 Handstand push-ups

15 Box jumps (24/20)

Run 400m

For time:

At the top of each minute:

2 Clean and Jerks (135/95)

Pull-ups for the rest of the minute

Workout ends when you complete 100 pull-ups.

3 Stations

Row 3K (for time)

Tabata Push ups (for max reps)

Tabata Sit-ups (for max reps)

Front Squat

5-5-5

 

Then…

Complete 3 rounds for time:

50 Double unders

12 Hang Power Snatch (75/55)

12 Chest-to-bar pull-ups

“Riley Jr.”

For time:

Run 800m

25 Burpees

Run 800m

25 Burpees

Run 800m

25 Burpees

“CrossFit Total”

Back Squat 1 Rep Max

Shoulder Press 1 Rep Max

Deadlift 1 Rep Max

For time:

50 Wall ball shots (20/14)

30 Cleans (155/115)

15 Muscle-ups

Every minute on the minute (EMOM):

Pull up

1st minute 1 rep

2nd minute 2 reps

Continue until failure

 

Rest 1 minute

 

EMOM

Back Squat (95/75)

1st minute 1 rep

2nd minute 2 reps

Continue until failure

10-12 minutes to find:

1 Rep Max Back Squat

Then…

4 Rounds for time:

25 Weighted sit-ups (45/25)

20 Ground to overhead (45/25)

30 Weighted lunges (45/25)

This pic is of Camille Leblanc-Bazinet, winner of the 2014 CrossFit Games.

EMOM for 12 minutes:

3 Deadlifts

1 Power clean

Then…

3 Rounds for max reps:

2 minutes of:

Power snatch (95/75)

2 minutes of:

Overhead squat (95/75)

12 minutes to find:

1 rep max Split Jerk

Then…

12 minute AMRAP

6 Ring dips

16 Kb swings (50/35)

1 Wall sprint

For time:

30 Front squats (95/75)

30 Shoulder to overhead (95/75)

30 Pull-ups

30 Toes-to-bar

30 Push-ups

30 Box jumps

400m run

5 rounds for time:

20 Power Snatch (95/75)

6 Bar burpees

6 Toes to bar

 3 Rounds for Max Reps:

1 minute of ball slams (30/20)

1 minute of box jumps (24/20)

1 minute of toes-to-bar

1 minute of pull-ups

1 minute of rest

REPEAT

20 Minute Time Cap:

5 Wall walks

10 Power cleans (135/95)

10 Air squats

4 Wall walks

10 Power cleans

10 Pull-ups

3 Wall walks

10 Power cleans

10 Ring dips

2 Wall walks

10 Power cleans

10 Push-ups

1 Wall Walk

10 power cleans

EMOM for 12 minutes:

Squat snatch (115/95)

3 Strict pull-ps

Then…10 minute AMRAP:

2 SDHP (75/55)

8 Burpees

4 SDHP

8 Burpees

6 SDHP

8 Burpees

etc…

Shoulder Press

3-3-3-3-3

3 Rounds for time:

20 Wall ball shots (20/14)

15 Kb swings (50/35)

7 Burpees

10 minutes of Tabata Sit-ups

Then…

6 Rounds for time:

12 Hand-release push-ups

10 Deadlifts (185/135)

150m run

With a partner

For Time:

60-40-20

Thrusters (95/65)

Chest to bar Pull-ups