A. Power Clean - 5 x 2 - Build
B. "Cindy" or "Mary"
AMRAP 20
Pull Ups
10 Push Ups
15 Air Squats
or
AMRAP 20
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
A. Every 3 Minutes For 15
5 Power Jerks - Build in weight
15 Heavy Russian Swings
20 Sec Side Plank e/s
B. 3 Rounds
500m Row
16 Alternating Lunges 135/95#
Rest 2 Minutes
A. Power Snatch + OHS - 5 x 3+2 - Sets across
B. E2MOM For 12
10 Box Jumps
10 Push Ups
10 Goblet Squats
C. AMRAP 3
Max Toes to bar
Rest 3 Minutes
AMRAP 3
Max Toes to bar
A1. Deadlift - 6, 4, 2, 6, 4, 2 - Increase weight on second wave
A2. HSPU - 6 x 8 - Reduce reps if unable to maintain unbroken
B. 5 Rounds
400m Run
10 Deadlifts 225/155#
40 Double Unders
A1. Front Squat - 75% x 3 x 5 - Rest 30 Seconds
A2. Single Arm DB Press - 5 x 8 #31X1 - Rest 90 Seconds
B. AMRAP 6
5 Power Cleans 155/105#
10 Lateral Burpees
Rest 3
3 Rounds AFAP
20 Pull Ups
60 Double Unders
Progression
A1. Muscle Up Transition - 5 x 3
A2. Muscle Up Kip - 5 x 2
A3. Ring Dip - 5 x 5
Advanced
A. Muscle Up + Ring Dip - 5 x Max Reps - Rest 2 Minutes between
- Perform a full muscle up, and then perform a strict dip.
B. AMRAP 10
500m Row
10 DB Man Makers 45/25#
20 Alternating DB Lunges 45/25#
A. Power Clean + Hang Squat Clean - 5 x 1+1 - Build across sets
B. AFAP
1 Mile Run @ 90%
35 Toes to bar
Rest 3 Minutes
1 Mile Run @ 90%
35 Toes to bar
A1. Power Jerk - 5 x 3 - Build across sets
A2. Single Arm Bent Row - 5 x 5 e/s
B. AMRAP 8
10 HSPU
10 Alternating Pistols / 20 Air Squats
10 Power Snatches 75/45#
A. Deadlift - Work to a heavy 1.1
- Rest a maximum of 5 seconds between singles
B. Weighted Bowler Squat - 4 x 10 e/s
- Hold two kettlebells / dumbbells, hinge at the hips and bend at the knee using the opposite leg as counter balance by extending the leg behind
C. CrossFit Team Series Workout #1
AFAP
100 double-unders
25 toes-to-bars
25 deadlifts (225 / 155 lb.)
50 box jump overs (24 / 20 in.)
- This is performed as an individual but you have the option of completing as a team. This is a relay event, so partner 1 completes the entire workout before tagging the next partner.
A1. Back Squat - 5 x 3 - Build across sets
A2. Single Arm DB Press - 5 x 6 e/s
B. 3 Rounds
15 Unbroken Thrusters 95/65#
Rest 30 Seconds
15 Unbroken Pull Ups
Rest 30 Seconds
C. AMRAP 3
ax Height Burpees