Every minute, for 10 minutes (10 sets) of:
Hang Snatch x 1 rep
Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+
*May be Power or Squat Snatch
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The workout begins with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
After both partners have completed a run and the first movement, the cycle repeats until EACH partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (75/45)
KB Swings (53/35)
Wall Ball (20/14)
Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their time penalties.)
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Meters of Rowing
Station 2 – 100 -Foot Walking Lunges with DB/KB Farmer’s Carry (55/35)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)
“Bring Sally Up – Burpees”
Jump Rope and Pushups
Take 10-15 minutes to work on jump rope skill and correct push-up form/skill.
*Split into two groups. Switch halfway through so that both get 5-7 minutes of jump rope and push-up work.
“7-Eleven”
Complete as Many Rounds and Reps as possible in seven minutes of:
11 Push-ups
11 Single KB/DB Deadlifts
11 Single Unders/Jumping Jacks
Every 20 seconds, for 10 minutes (30 reps) complete 1 deadlift.
6 Rounds for time:
8 DB Squat Cleans
8 Supine Ring Rows
Rest :60 Between Rounds
3 Rounds
3 Forward rolls -> 50 ft Lunge steps -> 5 Burpees -> Agility Ladder
Squatting: Working in hips back and down, weight in the midfoot/heel, front rack/back rack/OH with a pvc (keeping Bar in “frontal plane”)
With a partner, complete 3 Rounds of the following:
AMRAP 3:
50 ft. Wheelbarrow (partner 1)
10 synchronized Burpees
50 ft. Wheelbarrow (partner 2)
10 synchronized Air Squats
Rest 1 Minute
Divide into two teams:
“Plate Race” (watch the video posted by CrossFit Kids yesterday on FB under CrossFit kids WOD 5-12 years old)
This is to warmup the CNS for snatching:
5 times through:
3 Shin Hops
3 Consecutive Broad Jumps
Every 90 seconds, complete 3 Power Snatches.
*Drop and reset between reps (5-10 seconds)
Complete 6 Rounds for time:
:20 second Handstand Hold or Static OH DB Hold
10 DB Box Step-Overs (lateral)
30 Plyo-Skiers
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% +
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (53/35)
30 Air Squats
40 Double-Unders
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
Three sets for max reps:
90 seconds of each of the following…
9 Burpee Box Jump-Overs + Max Reps of Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
“Round 1” = Total HSPU Reps
“Round 2” = Total Pullup Reps
“Round 3” = Total T2B Reps
10 V Ups—> Spiderman Stretch 25′
10 single Kettle Bell Swings—> Inch Worm 25′
10 Tuck Jumps—> Crab Walk 25′
10 Squats—> Broad Jump 25′
SKILL:
Power Cleans (with dumbbells and Barbell)
Work on: setup/pull/pressure in heels/catching in quarter squat…etc.
21-15-9 Reps for time of:
Power Cleans
Toes to Bar/Hanging Leg Raises
Box Jumps
PVC Pipe Game
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