Warm up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
12 ring row
4+4 lateral box step ups

8+8 single arm db floor press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Strict Chin Ups + Push Ups
rest 2-3 min bwn sets
On push ups you can go for weighted push ups on lower reps.

Every min for 12 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - weighted box step ups x 8-12 reps
min 3 - wall ball shots x 8-12 reps

Buy-in: 60 calories of choice

3 rounds of:
- 25 push presses @ 30/20kg
- 20 alternating DB snatches @ 20/15kg
- 15 ring rows
- 10 DB burpee deadlifts @ 2 x 25/20 kg
- 5 strict pull-ups

Buy-in 2: 40 cal of choice

2 more rounds of the above 5 movements

Buy-in 3: 20 cal of choice

1 more round of the above 5 movements

Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps

Build To A Heavy Triple

5:00 Cardio

3 rounds:

15 Banded Pull Apart
5-7 Ring Push Ups
10 Cossak Squat, alternating
20 Pass Trough

@crossfit WORKOUT OF THE DAY
Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push presses 105 lb, pull-ups 25-20-15-10-5 lb
♂ push presses 155 lb, pull-ups 35-30-25-20-15 lb

Post reps completed each round to comments.

A: Back squat amrap@85%
B: Power clean 3-2-2-1-1
C: Incline leg press 2x8
D: Shoulder press 3set
E: Strict pull ups 3set

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM’20
1. 10 power snatch 40kg
2. 30 DU
3. 8 HSPU (ub)
4. 2 Rope climbs