Crossfit
A) Back squat 1×1 @90%
2×4@75-80%
2×8@ 65-70%
*25 minute time cap
B) 10 minute ascending ladder
2 power snatches (95/65lb) -2 pushups-2 thrusters-2 pullups
*Ascend by 2 reps every round

Metcon Class
A) Every 3 minutes for 5 rounds:
5 pullups-10 db GTOH (35-45lb/25-30lb)-15 jumping lunges- 200m run. Rest 5-10 minutes B) Every 3 minutes for 5 rounds: 1 minute max cals assault bike/row/bike erg

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A) For quality:

10-8-6-4-2

strict HSPU-kipping pullup/kipping/butterfly CTB

After each round 15-20 second L-sit

B) For time:

21-15-9

kb swing (70/53lb)

box jump over (24/20″)

front squat (135/95lb)

*12 minute time cap

Rx-Plus

A) If needed add deficit for strict HSPU

Double reps of CTB pullups

Metcon Class

For time:

Row 1000m

100 wallballs

Run 800m

100 burpees

Bike 2000m

100 alternating db snatches (50/35lb)

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A) Go every 2 minutes for 8 rounds:

1 power clean + front squat + split jerk

*Start at a medium heavy weight. Ascend in weight as form allows

B)

5 rounds for time:

6 ring dips

8 burpees over bar

12 single arm OH db lunges (50-70lb/25-50lb)(6/arm)

Run 200m

*16 minute cap

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A) 12 minute alternating skill EMOM:

1) 30 second handstand hold + one 3 second negative or 3-5 strict HSPU

2) 5 strict toes to bar + 10-15 second L-hang

3) rest

B) 3 rounds for time:

30/25 calorie row

20 thrusters (75/55lb)

10 hang power snatches

Rx-Plus

95/65lb

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Isabel

30 snatches for time (135/95lb)

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30 ring muscle ups for time

*Or 60 pullups + 30 ring dips

*15 minute time cap

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A) 6x200m sprint

Walk back to start

B) 15 minute alternating EMOM:

1) 3-7 ring MU or 10-15 chest to bar pullups

2) 5-6/side heavy single arm db OH squat

3) rest

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A) 5×5 back squat @75%. Go every 3 minutes.

B) 30-20-10 wallball. 10 db burpee GTOH (40/30lb) after each round

*10 minute cap

Rx+: 50/35lb dbs

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Karen

For time:

150 wallballs

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Helen

3 rounds of:

400m run

21 American kb swings (53/35lb

12 pullups

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