Strength
7reps x 4sets
Strict KTE
Conditioning
4RFT
15 shuttle run (50ft)
15 DB devils press 35/50
15 HS shoulder touch
Skill
3 High hang clean
(Squat position – quater, half, full)
Conditioning
12min AMRAP
10 Front rack lunge 85/115 (L=1, R=1)
10 Hang squat clean
10 Back squat
Strength
3sets
1min Max Strict CTB pull up
*2min rest btw set
Conditioning
For time
21-15-9
S. HSPU
CTB Pull up
*100 DU BTW the set
Strength
2reps x 5sets
Push press
Conditioning
18min AMRAP
30 Power clean 65/95
30 Burpee
40 Push press
40 Partner over burpee
*Team of 2
Conditioning
20min AMRAP
30cal Erg
40 G2O 95 / 135
50 WBS
*Teams of 2
Strength
8reps x 4sets
Snatch Grip Pendlay Row
Conditioning
15min AMRAP
15 KBS 24 / 32kg
15 Push up
15 Toes To Bar
Oly Skill / Strength
5reps x 3sets
Low Hang Snatch High Pull
Conditioning
For time;
21 – 15 – 9 Power Snatch 55 / 75
42 – 30 – 18 Front Rack Lunge
*Timecap : 10min
Strength
Deadlift 3reps x 7sets
Conditioning
3Rounds For time;
50 Double Under
10 Deadlift 155 / 225
10 Burpee Bar Hops
*Timecap : 10min
Conditioning
“CrossFit Games Open 24.3”
For time;
5Rounds of:
10 Thruster 65 / 95 (45 / 65)
10 Chest to bar Pull up
Rest 1 minute, then:
5Rounds of:
7 Thruster 95 / 135 (65 / 95)
7 Bar Muscle up
*Timecap: 15 minutes
“Cindy”
20min AMRAP
5 pull-ups
10 push-ups
15 squats
*Team of 2
*Every change 4burpee