Bar-wod
6 Hang Power Clean (50/35 kg.) 6 Front squat 6 knees-to-elbows 4 rounds
Ladder of
4-8-12-16-20-24……….. Burpee V-up J12umping Pull-up As far as possible in 16 min.
CrossFit Total
1 rep max Back squat 1 rep max Deadlift 1 rep max Press
21-15-9 Run Lunge Jump
21-15-9 400-m run Walking lunges with DB’s by side (20/10 kg.) Box jumps (60/50 cm.)
Thruster ladder
Thruster ladder at @60% of 1rep Max * add 1 rep every minute
Snatch-SDHP-Burpees
10 Alt. DB Power Snatch 20 Db SDHP (10 each side) 7 DB Burpee AMRAP 20 min.
60 seconds Sprint
Every 4 minutes for 32 minutes perform (8 rounds) 60 seconds Sprint on Rower or Bike Rest the remainder of the time.
Double-unders Ring dips HSPU
1 min. Double-unders 1 min. Ring dips 1 min. HSPU 3 Rounds 35 Double-unders 10 Ring dips 8 HSPU 3 Rounds
100-12-24-12-100
100-m SA Db Overhead carry – right (20/10 kg) 12 DB row in plank – right arm 24 Air Squats 12 DB row in plank – left arm 100-m SA Db Overhead carry – left arm AMRAP 12 min.
Wall ball Power clean
7 Wall ball 5 Power clean (60/40 kg.) EMOM 10 min.
Run Swing
800 m run 50 KB Swing unbroken (24/16 kg.) Rest remainder of 8 min. 600 m run 40 KB Swing unbroken Rest remainder of 6 min. 400 m run 30 KB Swing unbroken Rest remainder of 4 min. 200 m run 20 KB Swing unbroken
Push Press & Burpees
5 Push Press (70/45 kg.) 10 Burpee 6 Rounds
Run 200m 7 Burpee Pull-ups
Odd min: Run 200 m. Even min: 7 Burpee Pull-ups 10 rounds (20 min.)
10-Sprint-10
10 Over-unders 250 m Row 10 Deadlifts (100/70 kg.) 3 Rounds
Lunge Clean Snatch
20 Front Rack Reverse Lunge (40/25 kg.) 15 Power Clean 10 Hang Squat Snatch
Box Jump-overs Wall ball
15 Box Jump-overs (60/50 cm.) 25 Wall Ball (9/5 kg.) 4 Rounds