Workout

A) 10 Mins to find 5 rep max front squat

(Stay strict with depth! If range of motion is getting cut short it is too heavy)

 

B) Front squats: 3x max reps @ 80% of A)

 

C) 4 Rounds/2 Mins each:

30 Wall balls @9kg/6kg

Max reps hang power clean in time remaining @60kg/40kg

– Rest 90 seconds between rounds –

(This will get mentally hard, be strict with your rest if you are breaking up the wall balls. YOU WANT THOSE HANG CLEANS!!!)

CrossFit photo gallery from professional photographer Cheryl Boatman.

 

Workout

A) Behind the neck split jerk + Overhead squat:

4x 1 + 3

 

B) Open WOD 14.2

0:00 – 3:00 mins

2 Rounds

10 Overhead squats

10 chest to bar pull ups

 

3:00 – 6:00 mins

2 Rounds

12 Overhead squats

12 Chest to bar pull ups

 

6:00 – 9:00 mins

2 Rounds

14 Overhead squats

14 Chest to bar pull ups

 

e.t.c.  following same pattern until you fail to complete both rounds

(if you fail before completing round 2 go back to round 1 for one more 3 min interval)

 

(if overhead squats are not an option for you, scale down to front squats, or again back squats).

Workout

A) Super set/4 sets:

Floor press:  4 – 4 – 4 – 4

Deadlift: 6 – 6  – 6 – 6 TNG

(goal is to climb in weight every set, and try to finish on your max)

 

B) Open WOD 14.1

10 min AMRAP

30 Double unders/90 singles

15 Power snatches @35kg/25kg

Workout

A) Super set:

Strict press: 5 – 5 – 3 – 3

Max hollow body hold (as soon as there is a slight break/arching of lower back, stop)

 

B) 3 Min rounds/x4:

Rounds 1 + 3- 4oom run + 15 kb swings @24kg/16kg + Max chin ups in time remaining

Rounds 2 + 4- 400m run + 15 wall balls @9kg/6kg + Max burpees in time remaining

* Rest 3 mins between rounds *

(Push hard, don’t stop moving)

Workout

A) Super sets/3 sets:

30 Russian twist

30 sec side plank e.s

 

B) “The Friday Mash”

With a running clock:

0 – 10 mins:

150 Wall balls @9kg/6kg

10 – 17 mins:

3 Rounds of-

20 Kb swings @24kg/16kg

10 Press ups

17 – 22 mins:

3 Rounds of-

10 Hang clean + jerks @50kg/30kg

5 Lateral burpees

22 – 25 min:

200m Run

Max pull ups

Workout

A) Super sets:

Strict press: 5 – 4 – 3 – 2 – 1

Max strict press ups

 

B) 15 min AMRAP:

20 T2b

15 Front squats@60kg/40kg

10 Box Jumps @24inch/20inch

 

If time:

C) 3x 20 hollow body rocks

or 30 sec hollow body hold

Workout

A) Back squats: 4×10 @ 70 – 80% of your 1 RM

 

B) 10 mins to build to 5 rep max deadlift

 

C) 10 min AMRAP:

100 empty barbell thrusters

75 double unders/225 singles

50 press ups

25 chin ups

Max lateral burpees in time remaining

Workout

A) Build to heavy hang squat snatch + TNG Squat snatch

 

B) 15 min EMOM:

Min 1- 5 chest to bar pull ups + 6 – 10 Pistols

or 10 pull ups + 6 – 10 pistols (to box)

Min 2- 15 wall balls @9kg/6kg

Min 3- 10 Handstand push ups + 20 double unders

or 3 wall climbs + 20 double unders (40 singles)

*Repeat for 5 rounds*

– Rest 3 – 5 mins –

C) 5 min AMRAP:

3 Hang power snatches @80% of A)

6 Lateral burpees

9 T2b

(Move fast)

 

Workout

A) 5 Sets of complex to find heaviest:

Squat clean + Front squat + Push jerk + Split jerk

 

B) 5 min AMRAP:

3 – 6 – 9 – 12 e.t.c

Front squats @60kg/40kg

Box jumps @24inch/20inch

 

– Rest 3 mins –

 

C) 5 min AMRAP:

4 Shoulder to over head @60kg/40kg

12 Kb swings

How bad you want it

Workout

A) Death by burpee chin ups

 

B) 3 sets/supersets:

16 over head lunges

Max ring dips

 

C) 10 min AMRAP:

3 Lateral burpees

5 Deadlifts @50kg/35kg

7 Hang clean + jerks @50kg/35kg

21 Double unders

CrossFit