The ABCs of CrossFit
A: Push press - at 50% of your best jerk - 6x6
B: Bent over barbell rows both for 4x10 at 25% of your 1 RM deadlift
C:
3 RFT
30/24-cal. row
8 MU
Sprint Test
A: Snatch cluster
4 min Full snatch EMOM -
every minute on the minute 3 full snatch at 70%
Rest 2 minutes
4 min Full snatch EMOM
every minute on the minute 2 full snatch at 75%
Rest 2 minutes
4 min Full snatch EMOM
every minute on the minute 1 full snatch at 80%
Part B:
For time:
400m sprint!
The Devil's Back
On the 2:30 x 12
9 DB single arm devil press (50/35)
11 C2B
21 WB
"Score is total rest!"
Classic Triplet
For time: 21-18-15-12-9-6-3 of
Burpees over the bar ,
T2B,
Push press at 115/85
Throwback to March 2021
A: Max distance HW in 2 minutes
Part B:
75 cleans, 135/95 lb.
300 double-unders
It gets easier
120DU, 60 WB, 30 T2Bs, 20 DB lunges ( In front rack 50/35).
Rest 2 minutes then
60 DU, 30 WB, 20 T2Bs 15 DB lunges,
rest 2 minutes and finish with
30 DU, 15 WB, 10 T2Bs, 10 DB lunges.
The goal is to try and never break a set. If you do pick up within 10 seconds and keep going.
What no MU?
On the 2 :20 minutes X 12 rounds -
9 KBS 2/1.5 pood
7 Box Jump Overs 24/20
9 C2Bs
Simple and Effective
Part A:
Work up to a heavy triple on bench
Part B:
3 RFT
Run 400m
25 KBS 24/16
25 OH lunges
Is this equal work to rest?
For time:
40-30-20-10 of
Cal Row
WB
Rest 5 minutes
4 rounds of
200m run
15 C2Bs
Snatch Days are the best
A: Snatch cluster
6 min Full snatch EMOM - every minute on the minute 2 full snatch at 75%
B: For time
100 DU
20 HSPU
80 DU
15 HSPU
100 DU
10 HSPU
So we only run once
5 mins on 2 minutes off x 4 -
500m run then AMRAP:
24 T2Bs,
12 DB deads 50/35
24 lunges
Start back at the top at each new round.
Score is total reps
Definitely Harder Than last week
On the 2:10 seconds X 12 rounds -
5 MU
5 thrusters at 135/95
5 Bar Hop Burpee