135 min

Skill: HSW practice for 20 min

1.Strength
A. Deadlift – 4 x 6 @ 76-80%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2.
35 40 42,5 40 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1.
35 40 40 40 lbs

2.SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 32/24kg (70/53lbs)
18 cal row
15 chest to bar pull ups
Time cap. 15 minutes
Result: 14.21

Recover 7 minutes before Part B

B. 7-Minute AMRAP
7 toes to bars
7 thrusters @ 40/30kg (95/65lbs)
7 bar facing burpees
Result: 3 + 2 bfb

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

135 min

Skill: BMU practice for 20 min

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Overhead squat @ 40 – 60% 1RM (moderate load), 7 reps / 25-30 kg
(2) – Ring OR bar muscle up, 3 to 8 reps / BMU 5*2 4
(3) – Double-unders, 30 to 60 reps / 30

1.Weightlifting
A. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100+%1RM range
40 - 45 50 52.5 - - -
B. Snatch – 10 x 1 @ 80-90% of A, go every 45-60 seconds
45 - 47,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 79-83%
(2) – Back squat, 3 reps @ 79-83% (on the last (8th) set, perform as many repetitions as possible) / last set: 7 reps
(3) – Strict wide grip pull up, AMAP (As many as possible) / 8 8 7 5
(4) – REST

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

3 rounds of:
wall balls 20# ((substituted burpees instead) didnt have wall ball))
SDHP 75#
box jump 20"
push press 75#
Row

one minute at each station, one minute break allowed before next round
one point for each rep.

weight was scaled down from what it should be due to the fact it was in my first month of crossfit

AMRAP ON EACH STATION FOR 1 MINUTE
3 ROUNDS TOTAL
1 MINUTE REST BETWEEN ROUNDS

1. TOES TO BAR
2. LUNGES
3. ABS
4. BURPEES
5. PUSH-UPS
6. SQUATS
7. PULL-UPS
8. 350 METER RUN

50 Wall ball
30 Push-up
40 Wall ball
20 Push-up
30 Wall ball
10 Push-up

3 rounds for time of:
880 m run
20 pull ups (mod)
30 box jumps (20")

135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
50 52,5 52,5 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press
3 x 6 @ 76-80%, rest 1 minute before B2
1 x AMAP (As Many As Possible) @ 76-80% / last set 12 reps
B2. Barbell bent over row – 4 x (10-8-6-8) @ AHAFA, rest 2 – 3 minutes before B1
40 40 42,5 42,5 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
16 16 16 kg KB
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3
11 11 12
C3. DB incline bench press – 3 x 10 @ AHAFA, rest 90 seconds before C1
20 25 25 lbs

2.Conditioning
A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 4 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”,
Total calories: 43 42 cal

REST 3 Minutes before A2

A2.4 minute AMRAP of:
5 power snatches @ 60/40kg (135/95lbs) > 30 kg
30 double-unders
Results: 3 + 5 ps, 3 + 5 ps

REST 3 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

1 Back Squat
1 Press
1 Deadlift

Five rounds for time of:

5 Muscle-up
10 Power Clean, 135 lbs
220 Jump Rope