Oly: Hang Squat Cleans

 

Cond:  

40-30-20-10 — Light Load

30-20-10 — Heavy Load

DB/BB Thrusters

DB/KB Swings

 

Strength:  5 X 5 Deadlifts

 

1 Air squat

1 Push up

1 Sit up

Strength:  4×10 RDL (DB or BB)

 

Cond: EMOM 12

M1: Burpees

M2: HSPU

M3: Pistols

*choose how many reps to do each round.  Pick same number to do for all movements on all rounds.  For example, 9 reps for everything.  

Oly: 3 Position Clean work!!

 

30-20-10

Russian Twists

V-ups

10-20-30

Split Squats

DU

Strength: 5×3 Strict Press

*BB or DB

 

Cond:  “Cindy” FT

20min AMRAP of:

5 Pull-ups or Body row or BB/DB row

10 Pushups 

15 Air Squats 

Oly: High Hand Power Snatch Work!!!

 

Cond: For Time

10 – 1

Bench Dips

+ 10 Alt DB Snatches between each round

*Can do KB Swing instead of snatch

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

Time cap: 20 minutes

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf

 

Cond: AMRAP stations

4 rounds X 1 min each

Deadlifts (find something heavy)

Box jumps / Step ups

Push ups

DB/KB Hang Clean and jerks

*make sure you give time to transition and write scores.

Strength: 4 x 8 Low Rows

 

Cond:  “ANNA BANANA”

AMRAP 13

13 Deck squats

13 HSPU

 

 

Cond:  4 x 3mins x 50 kb swings

*Every 3 mins for 4 rounds you will complete 50 KB swings for a total of 200 reps.  Any time that remains in the 3 min round is rest.  Focus is hip extension.  Can sub for DB with single arm or double arm.