Cycle 3 ReTest Week D1 STR: Find 1RM of the following Complex: Power Clean+Push Jerk+Front Squat+Hang Clean+Split Jerk WOD: AMRAP 10: 10 Cal Row 10 HSPU 10 Hang Power Snatch (75/55) CO: 2 Rounds: 500m Row 20 Walking Lunges
Cycle 3 W5D5 STR: Push Jerks WOD: 4 Rounds: AMRAP 3: 300m Run Max Plate Carry (55/35) * Bear Hug Only *No Running, Jogging only Walking Rest 2:00 CO: 1000m Row
Cycle 3 W5D4 SKILL: 8 Rounds: Alternative between the 2 movements. :20 Work :10 Rest Dead Hang Russian Twist WOD: 7 RFT: 10 Cal Row 10 SDHP (75/55) CO: 800m Jog
Cycle 3 W5D3 STR: Snatch Complex WOD: 3 RFT: 5 Ring MUs or 7 Burpee Pull-ups 50’ Handstand Walk or 40 Alt Shoulder Touches (on wall, on box, or in a plank) 5 Squat Clean&Jerk (175/105) CO: 3 Rounds: 150m Row 50m FC w/KBs
Cycle 3 W5D2 STR: Bench Press WOD: 3 Rounds: :90 Max Box Jump Overs (24/20) :30 Rest :90 Max Power Snatch (95/65) :30 Rest CO: 3 Rounds: 200m Jog 5 Burpees
Cycle 3 W5D1 STR: Back Squats WOD: 3 RFT: 40 D/Us 30 Push-ups 20 Deadlifts (95/65) 10 CTB 5 HC 200m Run CO: 4 Rounds: 50m Run 5 UB Strict TTB
Class is canceled. We are meeting at the box at 9am and heading to CrossFit Covert to do a Hero WOD at their box. Please join us!
Cycle 3 W4D4 STR: Push Jerk WOD: 7 RFT: 10 Push-ups 10 Deadlifts (95/65) 10 CTB Pull-ups 10 Hang Cleans 10 Cal Row CO: L1: 2k AB L2: 3 Rounds: 2k AB Rest :90 L3: 5 Rounds: 2k AB Rest :90
Cycle 3 W4D3 STR: Clean Complex WOD: AMRAP 10: 100m MB Bear Hug Carry (20/14) 20 KBS (2/1.5) CO: Front Lever Holds :15 on :45 rest L1: 5 Rounds L2: 7 Rounds L3: 10 Rounds Ask coach for progressions.
Cycle 3 W4D2 STR: Strict Press WOD: AMRAP 20: 250m Row 15 Power Snatch (75/55) 15 CTB CO: L1: 3 Rounds: 12 Alt Back Rack Lunges L2: 4 Rounds: “” L3: 5 Rounds: “” AHAP Rest as needed
