SKILL/ STRENGTH:  Work Up To Weight For Barbell Complex

WOD:  7 Rounds of Barbell Complex For Time

One Time Through All 4 Lifts Is One Rep.

7 Reps = 1 Round

Power Clean (135 / 95)

Front Squat ( 135/ 95)

Push Jerk ( 135/95 )

Back Squat ( 135/95 )

SKILL/ STRENGTH:  Wall Climbers and GHD Back Extensions

WOD:  10 MIN. AMRAP

2 Wall Climbs

4 Squats

6 GHD Back Extensions

SKILL/ STRENGTH:  Back Squat 3 x 3 @ 85% of Max.

WOD:  1 Mile Run

40 Double Unders

40 Push Press 45/ 35

40 Pistols

40 Box Jumps

SKILL/ STRENGTH:  In 15 Minutes Find 1Rep Max On Snatch

WOD:  6 MIN EMOTM

1 Power Snatch ( 75% of max)

1 Hang Snatch

1 Full Snatch

CrossFit Mountain

Warm-Up:

3 Rds. 10-12-15

- Single Leg Ball Pass (20/10)

- GHD Back Ext. 

- Banded Crossover

- T2B

- Bongo Board (1 min.)

- Dbl. Unders

- Sampson Stretch

Lift:

- Front Squat 80% 1 rep. max. 6 x 4

- Back Squat Super Slow 6 reps for a total of 2 min. (10 sec down / 10 sec up) (45+/35+)

WOD: 

4 Rds. For Time

8 Triple Box Drops (30"/24")

12 Box Drops (24"/20", 53/35)

15 Lateral single leg jumps, 4' across

SKILL/ STRENGTH:  Kipping Pull Ups

WOD:  "Fran"

21-15-9

Thrusters (95/ 65)

Pull Ups

SKILL/ STRENGTH:  Front Squat 6 x 2 @80 of max

WOD:  "Annie" 50, 40, 30, 20, 10

Double Unders 

Sit Ups

Then 5 Rounds 

20ft. Hand Stand Walk

20ft. Burpee Broad Jumps

10 Ring Push Ups

SKILL / STRENGTH:  PUSH JERK 2,2,2

WOD:  15 Minute Time Cap 

150 Ground 2 Overhead ( 85/65 )

3 Burpees Every 3 Minutes For The First 9 Minutes

SKILL / STRENGTH:  Mobility, Pick an area your still sore in and stretch it out.

WOD:  4 Rounds For Time

10 Ring Dips

15 Knees To Elbow

10 Weighted Box Step Ups (70 KB/ 53 KB )

SKILL / STRENGTH:  Handstand Push Ups For Skill

WOD:  8 Minute AMRAP

5 Thrusters ( 95/65 )

10 HSPU'S

CrossFit Mountain

Warm-Up:

3 Rds. 10-12-15

- Single Leg Ball Pass (20/10)

- GHD Back Ext. 

- 90 degree Wall Sit (30 sec)

- Plank (1 min.)

- Bongo Board (1 min.)

- Sampson Stretch

Lift:

- Front Squat 80% 1 rep. max. 6 x 3

- Back Squat Super Slow 6 reps for a total of 2 min. (10 sec down / 10 sec up) (45+/35+)

WOD:

4 Rds. For Time

15 Lateral Box Jumps (24"/20"), full ski tuck on top

50 Dbl. Unders

30 Ball Slams (25/20)

15 Lateral jumps, two legs

SKILL/ STRENGTH:  Deadlift 6 x 4 @ 80% of 1 rep max

WOD:  For Time 

20 Burpees

30 Cleans ( 135/95 )

40 Pull Ups

50 Wall Ball ( 20/14 )

60 Double Unders

70 Sit Ups

LungeOtopia

3 person Teams...;)

3 Rounds 

15 KB (1.5/1pood)

15 Wallball (20/14)

3 Rounds

10 GHD Situps

10 Snatches below the knee (65/45)

3 Minute AMRAP 

Bar facing Burpees 

11 minutes, 11 rounds, each round is a minute

Each round is one minute, both movements are to be completed in that minute

2 Back Squats @ 85%

1 Muscle Up 

7 min AMRAP 

score is number of calories

7 Clean and Jerk (95/75)

30 Second row for calories