Dynamic Effort Lower Body Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM Band Deadlift 7×1 at 50% 1RM Then: 5 rounds for time of: 10 Deadlifts, 275/185 lbs 10 Burpee (Bar Facing)s 25 Double Unders Remember that based upon history there is a 100% chance of seeing double unders in the CrossFit…
1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft…
Maximum Effort Upper Body
Seated Shoulder Press 1 Rep Max lift
Seated Shoulder Press 8-8-8-8
Then:
50 Push-ups
40 AbMat Sit-ups
30 Box Jump (24 In.)s, 30/24 in
20 Push Up (Rings)s
10 Strict Pull-ups
200 Double Unders
Buyout
6×250 Row with 1 minute rest between rounds
Laying Triceps press 8×10
Max Effort Lower Body
Deadlift 1rm max
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow
Buyout
Straight Legged Deadlift (Sumo Stance) 20-20-20-20
Bent Leg GHD 4×10
Every 1 min for 10 mins do: 3 Hang Power Cleans, 70% 1RM 1 Front Squat 1 Jerk, 70% Perform as a complex without putting the bar down Then: Every 1 min for 20 mins do: 5 Squat Cleans, 165/115 lbs on even minutes and 10 Burpee (Bar Facing)s on odd minutes Buyout 4×10 Bent…
Dynamic Effort Upper Body
Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets
Bent Over Barbell Row 10-10-10
Then:
3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs
Buyout
Band Pull Apart 50-50-50-50
100 Banded Triceps
Row 500m for time.
For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2. One person working at a time except during double unders. Must complete buyin of double unders before moving onto…
Dynamic Effort Lower Body
Banded Box Squat 6×3 at 70% 1RM
Seated Good Morning 4×8
Then:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs
Buyout
150 Banded Hamstring Curls
4×20 Straight Leg GHD
Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes. Singles or Doubles jump as…
Max Effort Upper Body
Press : 1 Rep Max
Then:
3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups
Buyout
Dumbbell Tricep Extension (Laying) 20-20-20-20
Row 1500 Meters
