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Weightlifting
2RM TnG clean
+1 ME round TnG cleans (85%)
*15 min
Burn
200m row EoMOM (even)
:30 burpees EoMOM (odd)
AMRAP in 15 min
-score is burpees
*15 min
CrossFit
21-18-15-12
Cal bike
-2 rope climb between rounds
9-6-3
-1 rope climb between rounds
*15 min
Weightlifting
4x3 snatch pulls w/ extension
4x3 clean pulls with extension
*20 min
Snatch
2RM snatch
+1 ME snatch (85%)
*15 min
Burn
400m run every 3:00
x5 rounds
*15 min
CrossFit
100 double unders
then
10m front rack walking lunges (50/35)
30 GHD sit-ups
50/40 cal row
30 GHD sit-ups
10m front rack walking lunges
X2 rounds
then
100 double unders
*20 min
Weightlifting
5x5 behind the neck jerk
*20 min
CnJ
2RM power Clean
+1 ME TnG power Clean (85%)
*15 min
Burn
400m run
10 DB thrusters (50/35)
20 renegade rows (50/35)
x3 rounds
*15 min
Midline
50 inverted V-ups (on rower seat)
or
50 inverted crunches (on rower seat)
-share rowers if needed
*8 min
CrossFit
9 pull-ups
9 OHS (95/65)
7 C2B pull-ups
7 OHS
5 bar muscle ups
5 OHS
x3 rounds
*12 min
Weightlifting
3x 7 power jerks
-heavier than last week
*10 min
Weightlifting
Snatch cycling
2RM TnG power snatch
+1 round ME power TnG (85% of above)
*15 min
Burn
9 deadlifts (155/105)
12 HRPU
15 box jumps or step ups (24/20)
AMRAP in 15 min
*15 min
Strength
5x3 HBBS (80%)
*15 min
CrossFit
11.3
Squat CnJ (165/115)
Or
Thrusters- if you haven't gone through on ramp (135/85)
AMRAP in 5 min
*5 min
Weightlifting
3x12 reverse hyper
*10 min
Weightlifting
3RM TnG clean
+1 ME round TnG cleans (85%)
*18 min
Burn
2-4-6-8-10...
Cal bike
burpee pull-up
AMRAP in 15 min
*15 min
CrossFit
20 wall balls (20/14)
30 double unders
x3 rounds
20m handstand walk
30 double unders
x3 rounds
7 bar MU
30 double unders
x3 rounds
*20 min
Weightlifting
A. 5x7 hip raises
B. 5x3 push press
*20 min
Snatch
3RM snatch
+1 ME snatch (85%)
*15 min
Burn
400m run
21 step ups (20)
15 kick outs
9 push press (135/95)
x3 rounds
*15 min
Strength
-weightlifters too-
5x3 bench (80%)
-all sets at 80%
*12 min
CrossFit
9 cal bike
7 power snatches (95/65)
5 lateral burpees
x4 rounds
*12 min
Weightlifting
3RM muscle snatch
*12 min
CnJ
3RM power Clean
+1 ME TnG power Clean (85%)
*15 min
Burn
"17.2 scaled"
50ft weighted walking lunge
16 hanging knee-raises
8 power cleans or thrusters (if you haven't completed on ramp)
x2 rounds; then
50ft weighted walking lunge
16 pull-ups
8 power cleans or thrusters (35/20)
AMRAP in 12 min
*15 min
Midline
20 ab wheel outs
10 V ups
x4 rounds
*10 min
CrossFit
21 cal row (reset rowers)
15 HSPU
x3 rounds
*10 min
Weightlifting
3x 7 power jerks
*10 min
Weightlifting
Snatch cycling
3RM TnG power snatch
+1 round ME power TnG (85% of above)
*15 min
Burn
"15.3 Scaled"
50 9' wall balls (20/10)
200 single unders
AMRAP in 14 min
*14 min
Strength
3x5 front squat (80%)
-all 3 sets at 80%
*15 min
CrossFit
"18.0"
21-15-9
DB snatches (50/35)
burpees over the DB
*8 min
Weightlifting
3x12 reverse hyper
*8 min
Weightlifting
5RM clean
+1 ME round TnG cleans (85%)
*18 min
Burn
21-15-9
KBS (70/53)
SDLHP
then
5-4-3-2-1
wall walks
-30 jump lunges between
*18 min
Midline
5x10 strict GHD sit-ups
*10 min
CrossFit
100 double unders
21 cal bike
50 double unders
15 cal bike
25 double unders
9 cal bike
*7 min
Weightlifting
1 ME set of power jerks at ME clean weight
*7 min