CrossFit Preferred

Strength

Clean and Jerk (4X3)

Power Clean + Push Jerk

4 Sets:

3 Power Cleans + 1 Push Jerk

All Sets Performed @ 70-75% of 1RM Clean &; Jerk

Rest As Needed Between Sets.

Metcon

The Sweet Escape (Time)

For Time:

15 Unbroken Clean & Jerks

3,000/2,400 Meter Bike

Rest 3 Minutes

12 Unbroken Clean & Jerks

3,000/2,400 Meter Bike

Rest 3 Minutes

9 Unbroken Clean & Jerks

3,000/2,400 Meter Bike

[Every Break On Barbell]:

500/400 Meter Penalty Bike

Barbell: 135 / 95 lb

Time Cap 30:00
3000/2400 METER BIKE

– 1500/1200m Row

– 1200/900m Ski

– 1200m Run

Strength

Back Squat (4X3)

4 Sets:

3 Reps @ 70-75% of 1RM

*4-5 Second Isometric

*Rest As Needed Between Sets

Strict Pull Ups Base 2 2022 (3 Rounds for reps)

Strict Pull-Ups

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets.

Metcon

Home Plate (4 Rounds for reps)

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Bar-Facing Burpees

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Burpee to Touch (6″)

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Burpee Pull-ups (6″ Reach To Bar)

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Burpee Box Jumps (24″/20″)

Barbell: 155 / 105 lb
Score= Total burpees each round.

Strength

Deadlift (3X5)

3 Sets:

5 Reps @ 65-70%

*4-5 Second Isometric

*Rest As Needed Between Sets

For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Metcon

Jim (Time)

9 Rounds For Time:

24 Push-ups

8 Deadlifts 215 / 135 lb

Time Cap: 20 Minutes

Strength

Strict Pull Ups (3 Rounds for reps)

Strict Pull-Ups

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets.

Back Squat (3X6)

3 Sets:

6 Reps @ 65-70%

*4-5 Second Isometric

*Rest As Needed Between Sets

– For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 GHD on wallball or Weighted 25/15 Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters 50 / 35 lb’s

Metcon

Hard Work (Time)

Partner Wod For Time

70/50 Cal Row + 40 Back Rack

Lunges + 45 Overhead Squats;

70/50 Cal Row + 40 Back Rack

Lunges + 35 Overhead Squats;

70/50 Cal Row + 40 Back Rack

Lunges + 25 Overhead Squats.

70/50 Cal Row + 40 Back Rack

Lunges + 15 Overhead Squats.

Barbell: 45/35

Strength

Clean and Jerk (5X1)

Squat Clean & Jerk

5 Sets:

3 Squat Cleans

1 Push Jerk

Metcon

The Rest Is History (Time)

3 Rounds For Time (20 Minute Cap):

30 Bar-Facing Burpees

20 Hang Power Cleans 135 / 95 lb

100 Double Unders

*Rest 1 Minute Between Rounds

Strength

Snatch (5X3)

Squat Snatch

5 Sets of 3 @ 70-75%

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Strict Handstand Push-Ups (3 Rounds for reps)

2-3 Sets:

12-20 Strict Handstand Push-ups

Rest 1 Minute Between Sets.