I. Strength
Jerk - Build to a heavy single
II. Conditioning
CrossFit Team Series Workout #3
In Teams of Two
Max Calories rowed in 5 minutes
Max Push presses in 5 minutes 115/80#
I. Strength
A. Squat Clean - Build to a heavy single
B. EMOM 8
8 Toes to bar
4 HSPU
II.Conditioning
AFAP
75 Wallball
15 Power Cleans 185/125#
I.Strength
A1. Bent Row - 5 x 5
A2. Floor Press + Hold - 5 x 5 + 20 second hold on last rep
II. Conditioning
AFAP
800m Run
Rest 4 Minutes
800m Run
Rest 4 Minutes
AMRAP 6
5 DB Snatch e/s
10 Situps
30 Double Unders
I. Strength
A. Back Squat - 85% x 4 x 4
B. Front Rack Lunge - 4 x 5 e/s
II. Conditioning
6 Rounds:
30 Sec Max Pull Ups
30 Sec Max Thrusters 95/65#
30 Sec Rest
I. Strength
A. Deadlift - 5 x 3 Building
B1. Ring Dip - 5 x Max Reps in 20 Seconds
B2. Ring Pull Up Hold - 5 x 15-20 Seconds
II. Conditioning
5 Rounds AFAP
5 Snatches 135/95#
15 Burpees
I. Strength
Thruster - 5 x 5 AHAP
II. Conditioning
Partner WOD
I. Skill
Progression
A1. Ring Pull Up - 5 x 3 - Rest 30 Seconds
A2. Muscle Up Transition + Slow Negative - 5 x 3
Advanced
A1. Kipping Muscle Up - 5 x 3-5 - Rest 30 Seconds
A2. Weighted Dip - 5 x 5
II. Conditioning
5 Rounds
350m Row
7 Power Snatch 95/75#
3 Bar Muscle Ups or 5 C2B Pull Ups
I. Strength
A1. Deadlift + RDL - 5 x 2+3
A2. Suppinated L Hang - 5 x 15-20 Seconds
II. Conditioning
AMRAP 10
6 HSPU
8 T2B
10 Deadlifts 185/130#
I. Strength
A. Push Press + Jerk - 5 x 2+2 building
II. Conditioning
AFAP
800m Run
15 Push Press 135/95#
Rest 3 min.
800m Run
10 OHS 155/105#
Rest 3 min.
800m Run
5 Squat Snatches 165/115#
I. Strength
A1. Back Squat - 80% x 3 x 5
A2. Kipping Pull-ups - 5 x :30s Max Reps
II. Conditioning
15-12-9
Squat Clean 165/115#
Burpee Box Jumps 24/20"