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0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 30 Push Ups
  • 30 Russian Kettlebell Swings (70/53)

Rest 3:00

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 30 Wall Balls (20/14)
  • 15 Pull Ups

Rest 3:00

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 30 Burpees
  • 30 Calorie Row



Px Wod

Strength

Deadlift

Performance:

  • 4 x 3 @ 85-90% @ 20X0

Fitness:

  • 4 x 2-4 @ 20X0

Conditioning

Complete as many rounds as possible in 17:00 of:

  • 20 Kettlebell Swings (70/53)
  • 15 Calorie Bike or Row
  • 10m Lateral Crawl per side

Optional Independent Work

5 Sets:

  • 2 Position Snatch @ >80%

Perform a snatch from the knee, then above the knee.

Complete as many rounds as possible in 13:00 of:

  • 10 Kettlebell Snatches per arm (53/35)
  • 15 Calorie Row
  • 10m Crawl Backwards
  • 10m Crawl Forwards



jasonn and matthew

Strength

5 Sets:

Performance:

  • 3 Touch and Go Squat Cleans + 1 Push Jerk

Fitness:

  • 3 Hang Cleans + 1 Push Jerk

Conditioning

In 14:00, climb the ladder, adding 3 reps every round:

  • Dumbbell Thrusters (35/20)
  • Calorie Row or Bike

Rest 1:1.  If 3 thrusters and 3 calories takes 30 seconds, rest 30 seconds.  Then begin the round of 6’s.  If 6 thrusters and 6 calories takes 60 seconds, rest 60 seconds.

Optional Independent Work

3 Sets:

  • 1 Snatch Balance with a pause in the bottom
  • 3-5 Ring Kipping + 3-5 Kip to Catch
  • 8 Strict Press



George

Strength

Every minute, on the minute, for 8:00:

Performance:

  • 4 Touch and Go Power Snatch @ >65%

Fitness:

  • 4 Hang Power Snatch (light-medium weight across)

Conditioning

5 Sets:

  • 30s Max Alternating Dumbbell Snatch (65/45)
  • 30s Rest
  • 30s Max Burpees
  • 30s Rest
  • 30s Max Alternating Leg Dumbbell Step Up (20″ 65/45)
  • 30s Rest

Optional Independent Work

3 Sets:

  • 2 Snatch Grip Romanian Deadlifts with a 1s pause at the knee on the way up.
  • 5-10 Wall Facing Shoulder Shifts
  • 8 Seated Dumbbell Curls @ 30X0



floating kb

Strength

4 Sets:

  • Close Grip Bench Press x 3 @ 85-90% @ 20X0
  • Supinated Grip Weighted Pull Up x 3 @ 85-90% @ 20X0

Rest 60-90 seconds between exercises.

Conditioning

Complete as many rounds as possible in 15:00 of:

  • 14 Calorie Bike or Row
  • 12 Push Press (115/75)
  • 10 Ring Rows
  • 8 Box Jumps (30/24)

Optional Independent Work

Rest 5:00 and repeat the conditioning workout.



Brig and Tall

Strength

Back Squat

Performance:

  • 4  x 3 @ 85-90%

Fitness:

  • 4 x 2-4 @ 20X1

Conditioning

4 Sets:

Complete as many rounds as possible in 4:00 of:

  • 8 Wall Balls (30/20)
  • 20m Farmer’s Carry (heavy)
  • 8 Calorie Row

You will jog for 4:00 in between sets.

Optional Independent Work

5 Sets:

  • Hang Power Clean x 3 @ 75-80%

3 Sets:

  • 8-12 Single Leg Calf Raises
  • 6 Tall Box Step Ups per leg
  • 6-10 Glute Ham Raises



kyle

0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete as many rounds as possible in 7:00 of:

  • 30 Double kettlebell deadlifts (70/53)
  • 20 Air squats
  • 10 Push ups

Rest 3:00

With a partner, one person working at a time, complete as many rounds as possible in 7:00 of:

  • 30 Russian kettlebell swings (70/53)
  • 20 Medicine ball cleans (30/20)
  • 10 Burpees

Rest 3:00

With a partner, one person working at a time, complete as many rounds as possible in 7:00 of:

  • 30 American kettlebell swings (70/53)
  • 20 Wallballs (20/14)
  • 10 Burpee box jumps (30/24)



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