CrossFit Workouts

Conditioning: Part 1: AMRAP in 10min of 10 Toes 2 Bar (mod = 15 leg raise to bar) 100′ Bear Crawl -Rest 5 minutes- Part 2: For time 1600m run
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Conditioning: AMRAP in 8min of: 10 Sumo Dead Lift High Pull, 95#/65# 15 Wall Balls, 20#/14# 20 Ab-mat Sit-ups     Notes:   DBH (Don’t Be a Hero) on the Sumo Dead Lift High Pulls, choose a weight that you can handle for all 10 reps in a row. Strength: 7×1  1 Hang Power Snatch + 1 Power Snatch (from the ground)     Notes:   1 “rep” will equal the complex of 1 Hang Power SN and 1 Power SN. You will work up to a heavy weight (not maximal). Warm-up with 2 sets of 3 “reps” of the complex.   If you are new to the movement of working on technique you will do both reps from the hang position
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Conditioning: 3 Rounds 10 Stick Jumps, over+back=1, 24″/20″ 20 HR Push-ups or 10 HSPU’s (must be Rx’d, no mats or modifications) 250m Row 12min time limit Notes:   We will be running heats of 8 (maximum) on this workout (4 exercisers starting on the stick jumps, 4 exercisers starting on the row). While you are waiting for your heat to go you will be doing the core work. Core: 1A) 3×40 Weighted Twisters, med ball or slam ball 1B) 3×1:00min plank from elbows Notes:   You will do one set of 1A first then do 1 set of 1B immediately after. Rest 60-90sec then repeat 2 more times.
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Conditioning: 4 Rounds 100m Sprint 15 Dead Lifts, 135#/95# 20 Jumping Lunges, total 14min time cap Strength: 15min to work-up to a heavy (not maximal) Front Squat Use the rep sequence 5-3-3-3-1-1-1…..and so on with 1 rep till a heavy load is reached.
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  Conditioning: AMRAP 12min of 50 Double-unders or Tuck Jumps 7 Burpees* *Add 7 Burpees each round. Example: Round 1 = 7, Round 2 = 14, Round 3 = 21 and so on…. Strength: 7×1 of 2 Power Cleans + 1 Push Jerk, Resting 60-90sec per set. Notes:    1 “Rep” will equal the complex of 2 Power Cleans and the 1 Push Jerk. Work up in weight as you build up to a “heavy load” (not maximal).   Do 2 warm-up sets of 3 reps (the whole complex).   If you are new to the movement or working on technique you will do the cleans from a hang position and a push-press
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