MetCon
Every 2 minutes for 9 rounds
Station 1: 16 Alternating DB Snatch
Remaining Time Max Burpees
Station 2: 16 Pistols
Remaining Time Max Burpees
Station 3: 16 TTB
Remaining Time Max Burpees
Fx: 35/25, 30 Air Squats, Hanging Leg Raise
P/O: 50/35
Accessory
3 rounds
1:00 Wall Squat (with Kettlebell of choice)
20 Jumping Lunges
15 Glute Ham Bridge
Strength
3-3-3-3-3
Back Squats
Cap: 14 min
MetCon
10 rounds
3 Squat Clean
30 DU
Time Cap: 11 min
Fx: 95/65, 50 Singles
P/O: 135/95
MetCon
Crossfit 40
40 cal bike
MetCon 2
21-15-9
Thrusters
Pullup
Fx: J-Hook Row, 75/55
P: 95/65
O: 95/65, C2B
Time Cap: 10 min
Accessory
4 rounds of Durante Core
10 Hollow Rock
10 V-ups
10 Tuckup
10 sec Hollow Hold
MetCon
EMOM8
__ Pullups
-rest 2 min-
EMOM8
__ Thrusters
-rest 2 min-
EMOM8
__ Burpees
Fx: 9 J-hook row, 9 thrusters @ 75/55, 9 burpees
P: 12 Pullups, 10 Thrusters @ 95/65, 12 Burpees
O: 12 C2B, 12 Thrusters @95/65, 12 Burpees
Partner WOD
AMRAP30
One partner: 400m Run
Other partner shared reps:
80 OHS
80 Box DB Stepovers
400 DU
80 DB Push Press
50 Devil’s Press
Fx: 75/55, 25/15
P: 95/65, 35/25
O: 115/75, 50/35
Accessory
3 rounds
4 TGU
8 Glute Ham Bridges
12 BB Good Mornings
Cap: 11 min
MetCon
4 rounds
10 Single Arm KB Snatch
10 Other Arm KB Snatch
10 Goblet Lunges
400/350m Row
Time Cap: 16 min
Strength
1 rep Squat Snatch
MetCon
AMRAP13
15 Power Snatch
15 Bar Facing Burpee
30 Power Snatch
30 Bar Facing Burpee
Max Snatch @ new weight
Fx: First part @ 75/55, Second part @ 95/65
P/O: First part @ 95/65, Second part @ 135/95
Strength
1 Power clean + 1 Hang Power Clean
MetCon
3 rounds
AMRAP2
Max HSPU
AMRAP3
9 Deadlifts
6 Hang Power Clean
Fx: Piked Pushup, 75/55
P: 115/75
O: 135/95
MetCon
“tf?”
1 mile run
4 rounds
20 Pullups
40 Pushups
60 Air Squats
Buy-out: __
Time Cap: 30 min
Fx: J-hook row, kneeling pushup, 75 Hanging Leg Raise
P/O: 100 TTB
MetCon
15 Snatch
20 KB Swings
25 Deadlifts
30 Push Press
25 Deadlifts
20 KB Swings
15 Snatch
Time Cap: 14 min
MetCon 2
400m Run
100 DU
Fx: 2:1 Singles Time Cap is 5 min
P: Time Cap is 4:00
O: Time Cap is 3:30