Workout

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee (50/35)|(35/25)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

Capacity Work

4 ROUNDS FOR TIME

400m run

16 Burpees

16 Lunges  

16 DB Snatches  

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

 

GUNS & GUTS FINISHER

3 SETS TO FAILURE

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank


-Rest as Needed b/t Sets-

Homework

SNACK WORK 

Bench Press

4 x  6 - 7 @ 2111

60 - 70% of 1RM

Rest 2:00


For Time

40-30-20-10

Push-ups

20-15-10-5

Strict Pull-ups



3 Sets

5/5 Single Arm Ring Rows @ 2111


-Rest 1:00 b/t Sets-

CONDITIONING

A. Warm-up

EMOM x 10:00

:45 @ EZ

:15 @ HARD


B. 8 SETS

2:00 @ 10 MIN BIKE PR PACE

2:00 Rest


C. Cool-down

5 - 10 MINUTES Walk in Sun


STRENGTH

5 SETS

Deadlift x 8 @ 3111


-Rest 2:00 b/t sets-


E2MOM x 12

3 TNG Power Cleans + 3 HPC + 3 HHPC*

 *Light to Moderate. Make them Snappy and fast

EVERY :30 x 20 SETS

1 Power Clean @ 75% of 1RM PC




Comment

CrossFit Journal: The Performance-Based Lifestyle Resource