As many reps in 12 mins as you can of:

10 Push-up (hand release)s
5 Squat Clean & Jerks (155/105)
20 Push-up (hand release)s
10 Squat Clean & Jerks
30 Push-up (hand release)s
15 Squat Clean & Jerks

Continue to increase by 10 reps on Push-ups and 5 reps on the SC&J every round.

PREWOD
3 Snatches, 70% 1RM

Every 1 min for 10 mins.

Tabata Goblet Squats 53/35 lbs
Tabata Kettlebell Swing, 53/35 lbs
Tabata Kettlebell SDHP, 53/35 lbs
Tabata Box Jump, 30/24 in

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

PREWOD
Every 1 min for 10 mins do:
5 Burpees
5 Box Jumps, 24/20 in

For time:
50 Push Press, 95/65 lbs
50 Sit-ups
25 Push Press, 95/65 lbs
25 Sit-ups
15 Push Press, 95/65 lbs
15 Sit-ups

PREWOD
5×5 back squat add weight each set!

METCON
10 rounds for time of:
Run, 100 m
10 Wall Balls, 20/14 lbs
20 Double Unders

Don’t drop me!

PREWOD
Every 1 min for 10 mins do:
30 Kettlebell Swings (Russian)

Rest 1 min

1 minute on and 1 off so 5 total rounds

————————–
“Gwen”

Clean & Jerk 15-12- and 9 reps

Once you pick up the bar from the ground you can’t let go until you have reached the required reps. These are touch and go reps. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

You pick the weight it’s for max load/time!

*If you let go of the bar, set it on the ground it’s a foul. If you foul you have to restart the reps back at 1.

example I’m on the set of 15 and I drop the bar on rep 7 when I pick up the bar again I have to start the 15 rep round again at 0 till I can complete unbroken 15 hang cleans.

Mystery Week!!! CrossFit is always about preparing not only for the unknown but for the unknowable.

Here is a picture that has some hints on what the WOD will be!

Morning class quit telling the evening classes

Mystery Week!!! CrossFit is always about preparing not only for the unknown but for the unknowable.

Here is a picture that has some hints on what the WOD will be!

Morning class quit telling the evening classes

Mystery Week!!! CrossFit is always about preparing not only for the unknown but for the unknowable.

Here is a picture that has some hints on what the WOD will be!

Morning class quit telling the evening classes ha
and sorry for the hand prints kinsey

Mystery Week!!! CrossFit is always about preparing

not only for the unknown but for the unknowable.

Below is a picture that has some hints on what the WOD will be! Dress warm!

Thrust-Jumps
Buy in- 100 Double Unders/300 Single Unders

21-15-9
Thrusters 95/65
Box Jumps 24/20

Buy out- 5 Rope Climbs