16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(12)
50 box jumps/step ups 24/20
30 mb sit ups 20/14
10 frog jump burpees

Metcon-comp(12)
50 box jumps 24/20
30 ttb
10 burpee bar mu

afterburner
choose one:
40 cal row or airdyne
100 rope slams
100 double unders/300 singles

Finisher
1 min side plank per
stretch and roll

Endurance Athletes AM Session
GP warm up
Bench Press 3-3-3-3-3
super set each bench set with max effort push ups Rest 1:20
Wtd Pull ups 5-5-5-5-5 or assisted pull ups Rest :90
Deadlifts 3x15 (touch and go) Rest 1:20

Endurance pm session
Dynamic Warm Up
5 Rounds of 3min Run @:30 below your best mile pace. Rest 1min between rounds. If you start to fall off running pace add :30 to rest time.
Core Work: 10 Rounds
10 sit ups
10 super mans
10 leg lifts

CrossFitters Session
Dynamic Warm Up
3 Rounds For Time
Row 1000m
50 Dips

Endurance Athletes Am Session
GP warm up
8 Rounds
:45 Box Jumps or step ups
:45 Slam Balls 20 or 15lb ball
:45 Db Push Press 50/35lbs
:45 Row or Run or Bike Hard pace
each movement gets 15 sec of transition time. Heart rate should be fairly high the whole time.
Finisher: Cool down 1 mile jog or 1600m row

Endurance Athletes Am Session
GP warm up
-Bench Press 12-10-8-6-4-2 rest 1min then
Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
-Deadlifts 5x5 increase load with each set rest 1:20

Endurance/CrossFitters Pm Session
Dynamic Warm up
-5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
Core Work:
1 Round
100 Leg lifts For time

Endurance AM Session
GP Warm Up
-Wtd Lunges 5x10ea leg rest :60
-Db Shoulder Press 4x10 rest :90
-Power Cleans 3x3 rest 1:20
*all strength sets should increase load with each set

Endurance PM
-Dynamic Warm Up
Run for 30-40min as far as possible with a zone 2 heart rate (mark your total distance)
Core work: 3 rounds
30-50 sit ups
1min plank hold
30-50 flutter kicks ea leg

4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps

DYNAMIC WARM UP
1 Round
Jog 1mile for endurance 800m for crossfitters
then 20yds each
Knee Pulls
Quad Pulls
Frankies
Inch Worms
High knees
Butt kicks
Crossovers both directions

GP WARM UP
2 Rounds
5 Squats
5 Squat Jumps
5 Tuck jumps
10 Pvc or empty bar good mornings
10 press ups
10 scorpions
20 Arm circles
20 Jumping jacks
20 Mountain climbers

20RM Back Squat!

20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!

This is around 50-65% of your 1RM

A. snatch build to a tough single

B. back squat build to a tough triple in 12mins

C. emom – 3 burpee MU – 10mins

+

4sets
20 wall balls 20/14# 10′ target
amrap CTB chin ups
rest walk 3mins

Notes:
– take your time snatch does not have to be a 1rm
– back squat start clock then begin building
– unbroken wall balls, record CTB scores