CrossFit Workouts

Super Charged Sunday! Metcon Lyla For Time, 10-1: Muscle-Ups Bodyweight Clean-and-Jerks Randy  75/55# Power snatch, 75 reps for time.  Every 3 minutes, for 15 minutes (5 sets) for times of: 10 Alternating V-Ups (Ea.) 20 Dumbbell Hang Power Clean and Jerk (50/35 lbs) 40 Mountain Climbers (Ea.) Immediately into… Every 3 minutes, for 15 minutes (5 sets) for times of: 15 Devils Press (50/35lbs) 30 Ab Mat Sit Ups  50 Double Unders
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Teams of Two! Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 30 minutes of:100 Double-Unders80 Kettlebell Swings (24/16 kgs)60 Wall Ball Shots (20/14 lbs)40 Burpees20 Toes to Bar
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Push Press! Weightlifting Four sets of:Push Press x 6 reps @ 11X1Rest 2 minutes  Metcon Five rounds for time of:Run 300 Meters6 Ground to Overhead (155/105 lbs) *Alternative – Double Dumbbell Ground to Overhead
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Back Squats! Weightlifting Five sets of:Back Squat x 5 reps @ 30X1Rest 30 secondsSingle-Arm Dumbbell Row x 10 reps @ 2020Rest 30 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of:Deadlift x 1 repHang Power Clean x 1 repFront Squat x 1 repPush Press x 1 rep(You must perform 5 burpees any time the weight settles on the ground. Loading: 115/75 lbs) *Alternatives – Dumbbells 
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AMRAP! Metcon Complete as many rounds and reps as possible in 10 minutes of:Row 200 Meters20 Dumbbell Thrusters (50/35 lbs) Rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:Row 400 Meters 30 Double-Unders10 Slamballs (30/20 lbs) Rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:Row 600 Meters 20 Box Jump Overs (24″/20″)10 Ring Dips
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