3-6

Jerk (from rack) start at 50% of your 1 rep max Climb 5-10lbs each attempt until you reach your max for the day. WOD 10 min ladder 3-6-9-12-15-18-…. Sdhp 95/65 Hspu

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3-5

Snatch start at 50% of your 1 rep max Climb 5-10lbs each attempt until you reach your max for the day. WOD 10 rounds for time of: 1 power snatch 3 overhead squats Men: 135 Women: 95 Elite:  crossfit.com posted this wod at: men 185 Women...

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3-2

In teams of 2 or 3 1600m row 50 ground to overhead 115/80 75 bar facing burpees 100 wallballs 125 lunges You may skip around movements and divide reps anyway you like until workload is complete.

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19.2

Warm up to a moderate squat clean. “19.2” Beginning on an 8-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135/85   25 toes-to-bars...

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2-28

4 weighted carries Overhead carry down and back Front rack carry down and back Farmers carry down and back Use KBs or dbs WOD 3 rounds for time of: 50 double-unders 2 minutes holding a handstand (accumulate) 35 sit-ups

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“Work it Wednesday”

15 min to work on this complex: 1 clean + 1 hang clean + 1 jerk WOD Work it Wednesday! With a running clock 50 wallballs 20/14 Rest 2 min 30 hspu’s Rest 2 min 50 ball slams 30/20/10 Rest 2 min 30 power cleans 135/95 *this wod has a 21 min time...

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2-26

Snatch EMOMx16 First 4 mins: 2 Reps at 70-75% Second 4 mins: 1 Rep at 80-85% Third 4 mins: 1 Rep at 85-90% Last 4 mins: 2 reps at 75-80% WOD 10 min 15-12-9 Power snatch 115/80 TTB In remaining time as many bar facing burpees as possible

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2-23

Teams of 2 or 3 One athlete works, while the other rests. 50 Burpees 10 Clean and Jerks, 155/105 75 BJ, 24/20 10 CJ, 155/105 100 Pull ups 10 CJ, 155/105 75 BJ, 24/20 10 CJ, 155/105 50 Burpees

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19.1

WORKOUT 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row VARIATIONS Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

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