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Snatch
Snatch+ hang snatch EMOM x7
*10 min
Burn
10 cal bike
10 8 count body builders
x4 rounds
*10 min
Strength
3x5 (80%)
+5-10 pounds
*14 min
CrossFit
60 calories
50 DB push press
40 alternating DB snatch
30 burpees over DB
20 HSPU
AMRAP in 12 min
*12 min
Weightlifting
A 5x 10 weighted hip extensions
B 4x 7/4 strict pull-ups
*14 min
CnJ
1 CnJ EMOMx7 min
*10 min
Burn
Death by cal row
3/6/9/12...
Or
2/4/6/8...
EMOMx10 min
*10 min
Midline
100 inverted crunches on rower seats
*7 min
CrossFit
10m handstand walk or 3 wall walks
10m DB front rack walking lunge (50/35)
10 cal bike
10m DB FR walking lunge
10m handstand walk or 3 wall walks
10 cal bike
x4 rounds
*18 min
Weightlifting
7x2 snatch pulls (100%)
4x5 BTN snatch grip push press
*15 min
Weightlifting
2 hang snatches EMOM x7
*10 min
Burn
400m run FWD
30 Russian KBS (53/35)
30 single arm OHS
400m run BWD
*10 min
Strength
1x5 (70%)
3x5 (80% +5 pounds)
*12 min
CrossFit
"12.4 aka 13.3"
150 wall balls (20/14)
90 double unders
30 muscle ups
AMRAP in 12 min
*12 min
Weightlifting
3x12 reverse hyper
3x12 weighted GHD sit-ups
*12 min
Partner workout
2k row
100 goblet squats (70/53)
1k row
100 pull-ups
2k row
*30 min
Weightlifting
3 jerks EMOMx7 min
-no racks
*10 min
Burn
500m row
50 single unders
x3 rounds
*10 min
CrossFit
800m run
25 toes to bar
50 wall balls
25 cal bike
50 SDLHP (70/53)
800m run
*20 min
Weightlifting
3x10 bent over rows; squeeze and hold at the top (light/medium weight)
*20 minutes
Snatch
Snatch+2 OHS EMOMx7 min
*10 min
Burn
"12.1" plus
7 min of burpees
3 min of cal bike
-score is total reps.
*10 min
Strength
3x5 (80%)
*12 min
CrossFit
HAPPY BIRTHDAY MONICA!
50/40 cal row
50 DB push press (50/35)
50 <see note> (95/65)
50 GHD sit-ups
Note:
*14 min
Weightlifting
5x5 snatch pulls; pause at knee (100%)
3x5 OHS
*14 min
CnJ
2 clusters EMOMx7 min
*10 min
Burn
400m run
40 4-count flutter kicks
40 atomic sit-ups
400m run
*10 min
Midline
75 inverted crunches on rower seats
*7 min
CrossFit
200m run
2 wall walks
2 rope climbs
rest 2 min
x5 rounds
*19 min
Weightlifting
5x7 RDL (med/heavy)
7x5 hip raises
*19 min
Weightlifting
Snatch+2 snatch balance EMOMx7
*10 min
Burn
100m run EMOMx10 min
-HSPU or HRPU during rest; score is reps
*10 min
Strength
1x5 (70%)
3x5 (80%)
*12 min
CrossFit
3/1 ring muscle up or dips
50 double or single unders
7 deadlifts (225/155)
EMOMx3 min
rest 1 min
5 strict pull-ups
10 HRPU
15 jump squats
EMOMx3 min
rest 1 min
120m row
6 burpees over the rower
EMOMx3 min
*12 min
Weightlifting
3x12 reverse hyper
*12 min
Weightlifting
1RM TnG clean
+1 ME round TnG cleans (85%)
*15 min
Burn
10 cal bike
20m BWD bear crawl
30 sit-ups
20m BWD bear crawl
10 GHD hip extensions
AMRAP in 15 min
*15 min
CrossFit
30 deadlifts (225/155)
15 burpee box jump overs (24/20)
30 DB snatches (50/35)
15 burpee box jumps overs
30 HSPU
15 burpee box jump overs
30 wall balls (20/14)
15 burpee box jumps
30/20 Muscle ups
*20 min
Weightlifting
7x2 jerks
*20 min
Snatch
1RM snatch (power, if you squatted Monday's snatch)
+1 ME snatch (85%)
*15 min
Burn
400m run/500m row
40 SDLHP (70/53)
200m run/250m row
20 burpee pull-ups
100m run/125m row
10 8-count body builders
AMRAP in 15 min
*15 min
Skill
Rope climbs
*10 min
CrossFit
100 double unders
30 power cleans (135/95)
75 double unders
20 thrusters
50 double unders
10 power snatches
25 double unders
*12 min
Weightlifting
5x5 snatch pulls; pause at knee (100%)
4x7 snatch balance (70%)
*20 min