CrosSFit

9 minute workout: first 3 minutes max reps DL 185/135,

2nd 3 minutes max reps box jumps,

3rd 3 minutes max reps PC 135/95. Rest 5 minutes.

6 minute workout: first 2 minutes max rep PP 95/65,

2nd 2 minutes max rep jump lunges,

3rd 2 minutes max reps G-T-OH 95/65. Rest 3 minutes.

3 minute workout: 1 min max rep 45/35 barbell hang power snatch,

1 minute max rep burpees,

1 min max rep thrusters 45/35.

Sport

9 minute workout: first 3 minutes max reps OHS 135/95,

2nd 3 minutes max reps box jumps,

3rd 3 minutes max reps FR Lunges135/95. Rest 5 minutes.

6 minute workout: first 2 minutes max rep clean/jerk 135/95,

2nd 2 minutes max rep pistols,

3rd 2 minutes max reps Rope Climb. Rest 3 minutes.

3 minute workout: 1 min max rep 135/95 barbell hang power snatch,

1 minute max rep burpees,

1 min max rep thrusters 135/95.