12-9-6-3 For Time:

Power Snatch, 95#/65#
Burpees

Find 1 rep training max deadllift ( remind them to remember the number cause we are starting a new cycle)

20 - 16 - 12 - 8 (divide the number in half for the snatches each side)

Deadlift ( 155/225) 215lb
Push ups
Kb snatches( 35/53 )

KB Review

1-10 Ladder 53/35
KB Clean
KB Front squat
KB Push Press
KB Swing

1 partner works, while the other rests. Partner 1 will do 1 round, then partner 2 will do one round, increasing the number of repetitions each round

We did one-handed swings

Modifications: 26# KB

3 Rounds
10 OHS 135/93
50 Double Unders

Modifications:
OHS #43
Singles

5 x 3rm Power Snatch 3 RM

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

1 rep max flat floor press... 225lbs

10-1 ladder
Toes to bar
Box jumps
Push press 95lbs

8 mins
Deadlift @ 135 - 8
Speed rope - 14

Rest 4 mins

8 mins
DB thrusters @ 30 - 5
Hollow rocks - 12

Official Crossfit Warmup

Find your best back squat at 5,3, and 1 reps
Find your best deadlift at 5,3, and 1 reps
Find your best bench-press at 5,3, and 1 reps

Results:

Back Squat = 50kg
Deadlift = 60kg
Bench Press= 50kg

Official Crossfit Warmup

Within 30 minutes do rope climb (15 towel pull ups = 1 rope climb for substitution) and push ups.

Results:

Rope Climb = 12
Push ups = 120