Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Tempo DL To Hang - Back To Mid Shin
Build To Moderate Load
*Used Power Cleans
+
Hang Power Clean + Power Clean
*Modified from Squat Cleans
For Time:
25 Hang Power Cleans
50 Front Squats
25 Hang Power Cleans
*11:35
Training Session AM (1015a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Squats; 7x3
*Built to 285 With 3 Second Hold In Bottom
+
IN TEAMS OF 4: FOR TOTAL TIME: 400M RUN 30-25-20-15 (21-15-9-9) BIKE CALS OTL WALLBALLS (MEN ON WALL - LADIES 10 FOOT TARGET) 400M RUN (ALL) 25-20-10 (20-15-10) ROW CALS SYNCHRO AMERICAN KBS (2/1.5) (1.5/1) 400M RUN (ALL) 15-12-9-6 BIKE CALS REVERSE PLATE DRAG TRIPS (10 YARD TRIPS) 400M RUN (ALL) *24:15 (Nate/Amy/Milton) 1. FIRST PERSON BACK FROM RUN CAN BEGIN WORKING. ALL HAVE TO BE IN FOR THE TIME TO STOP AT THE END. 2. CAN'T BREAK UP 5 YARD TRIPS ON BURPEE BROAD JUMPS. MUST COMPLETE AT LEAST 1 TRIP BEFORE SWITCHING. HANDS REPLACE FEET:)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"NEVERLAND" EMOM FOR ? MIN 1: 4 HEAVY SB + 8/4 CAL ARMS ONLY SKI MIN 2: 4 HANG SQUAT CLEANS + 8 T2B MIN 3: 1 THRUSTERS + AMRAP JERKS *10:32 (28/22/10)
*155/105
+
Bring Sally Up Push-Ups
Training Session AM (1015a) Jiu Jitsu (2.5 Hours)
Training Session (130p)
A1. Low Incline DB Bench; 7/7/7
*70s
A2. DBL DB Presses; 8
*70s
Rest 3m, x3
B. Supinated Incline DB Bench; 10 Reps
*70
Rest 3m, x2
C. DB Fly's; 10 Reps
Rest 3m, x2
D. 100 Push-ups for Time:
*3:30
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Front Squats; 2 Reps OTM For 7m
*185
+
"Stranger"
With a partner
You Go - I Go
250m Row
12 SDLHP
12 OTB Burpees
12 BB Front Rack Reverse Lunges
*3+2 (Kyle)
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (7a)
Mobility and Prep
Squats; 7x5
*155/185/185/215/215/215
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Planks
D. DB Triplet
E. CrossFit Class
"Acid Rain"
20 Cal Bike
20 Cal Ski
20 Cal Row
10 SB
Rest Exactly 4m, x2
*8:52
+
A1. 15 Push-ups
A2. 6 Bench
Rest 3m, x3
*235/245/245
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. Barbell Lateral Rows Off Rig
A2. DB Pullovers; 10 Reps
Rest 2m, x2
B. As A Team of 5, Complete 300 Bench @ 225#
Buy Back Each Round With:
5 Wide Pulls
7 Ski Cals (Arms Only)
10 Push-Ups
*22-11-11-11-11-11-10-10-11
C. DB Incline; 7 Reps
*Run the rack (90/70/65/60/55/50/45/40/35/30/25)
*1 Round
D. Dips; 60 Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Power Clean + Hang Power Clean (Moderate)
*Built To 195# (Knee)
+
2-4-6-8-10
Jerks
C2B
Front Squats
*155
(6:52)
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back/Shoulders
C1. Arnold Press; 10 Reps
C2. DB Rows; 10 Reps
Rest 2m, x3
D. BB Shrugs; 30 Reps
*Complete
E. Hang Muscle Clean + Strict Press
1-1, 2-2, 3-3, 4-4. 5-5
*Complete
F. Push/Pulls
30-25-20-15-10-5 (Strict Pullups)
50-45-40-35-30-25 (Strict Push-ups)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. 25 Plated SkullCrushers (55)
No Rest
A2. 21 Piston Press (60#)
No Rest
A3. 12 Chain Pushups
No Rest
A4. Max Bench (155)
*18 - Pause(12) - Pause(10) - Pause(8) - Pause(7)
B. 10 Cal Ski (Damper 10 - Arms Only)
10 Push-Ups
10 Row
10 Push-Ups
10 Bike Erg (Standing Damper 10)
10 Push-Ups
*1:43
C1. Wide Pullups; 7 Reps
C2. DB Pullovers; 10 Reps
Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
EVERY 2M FOR 12M 20/14 CAL BIKE/SKI/ROW + AS MANY SWITCH LUNGES AS POSSIBLE IN TIME REMAINING *105 Switch Lunges +
"Escalator" 20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S 4+21 Cleans Training Session AM (1015a) Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Rusty Arrow"
Every 4m For 16m
15 Cal Bike
10 OTB Burpees
10 DL (225)
Max T2B
*30/25/22/27
*104 Reps
+
Farmers Walk
Training Session AM (10a)
Jiu Jitsu (2.5 Hours)
Training Session (130p)
A1. 20 Second Standing Bike Erg
Rest 10 Seconds
A2. 5 Pause Bench Press
*235/245/255/265/275 (No Pause for 275)
B1. Incline DB (7/7/7)
Rest 20 Seconds
B2. Dips; 12 Reps
Rest 2m, x2
*70#
C. Butt Elevated DB Push-Ups; 10-12 Reps
Rest 2m, x3
