Strength
Every 1:30 for 9 minutes (6 sets):
Fitness: 2 Hang Clean + Front Squat
Performance: Clean + Hang Clean + Front Squat
Conditioning
Every minute, on the minute for 21 minutes:
Minute 1: 15 Unbroken Wall Balls (20/14)
Minute 2: 15 Kettlebell Swings (70/53)
Minute 3: 30 Double Unders
Athletes will complete 7 rounds at each station.
Strength
4 x 4-6 Front Squat @41X1
2 minutes rest between sets
Conditioning
10:00 running clock:
Complete 5 rounds of:
Then,
Max KB Snatch (53/35)
Strength
Every 1:30 for 9 minutes (6 sets): 2 Push Jerks + 1 Split Jerk
Conditioning
Every 3:00 for 15 minutes (5 sets):
*Use 70-75% of 1RM Clean & Jerk
Strength
Fitness: 4 x 4-6 Back Squat @30X1
Performance: Back Squat
6 x 70-75%
4 x 75-80%
2 x 80-85%
6 x 75-80%
4 x 80-85%
2 x 85-90%
Rest 2-3 minutes between sets
Conditioning
2 rounds for time:
10 minute cap.
Scale to 9 rope lowers or 9 strict pull ups for rope climbs and goblet squats for pistols.
0845 Weightlifting
1000 CrossFit
In teams of 2, with one person working at a time:
25 minutes, as many rounds as possible: