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Strength Work up to heavy Muscle Snatch. Skill  10 minutes of double- under practice and development Work  AMRAP 12 minutes: 7 Russian KB Swing (Heavy) 10 Wallball 20/14 15 Sit-up Cool-Down 5-8 minutes cardio…

Strength/Work 600 Burpees for time,  followed by 2 mile run for time.. Find 1rm Back Squat. Crossfit, Hella Crossfit, Oakland, fitness, Dogtown Athletic, 

Strength   5×3 Strict Press ( Novice) 5×3  Push Press ( Advanced/ Competitor) 5×3 Jerk ( if you’re feeling frisky) Work 7 Russian KB Swing (70/53) 7 Toes‐to‐Bar 30 yard Bear Crawl * Kettlebells  swings heavy, focusing on using your hips to drive the Kettlebell upw

Strength  5×3 Back-Squat 80-90% Work  100 Thrusters (75/53) For Time *Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf). Make sure people are going light enough that they aren’t dropping the bar constantly – oth

Strength 4 X 100’ Prowler Push (HEAVY) Work    AMRAP 5 Min: 7 Pushups (Hand Release) 5 Toes to Bar or V-ups 3 Box Jumps (these should be high [borderline scare you high] so you can’t rebound) Rest 2 Min AMRAP 5 Min: 7 Pushups (Hand Release) 5 Toes to Bar or V-ups 3 Box Jumps (the

Strength  15 minutes of Snatch grip deadlift – triples up to 100% x 3 Work 3 rounds for time of: Run 800m 30 Burpees to a Plate Midline  100 Situps not  for time but get the work in. Advanced – 100 ab-wheels

Strength  Back Squat 75% x 3 x 5 Pull-ups (deadhang) – 3 x max reps Work  15:00 AMRAP of: 30 Clean & Jerks (anyhow) 95/65# 30 Wall Balls 20/14# 21 Clean & Jerks (anyhow) 105/75# 30 Wall Balls 20/14# 15 Clean & Jerks (anyhow) 120/85# 30 Wall Balls 20/14# 9 Clean &

 Strength: 5 x3  Push Press 80% – 85 % 5 x 5 Bent Row ( Heavy) Work  12 minute Amrap of : 5 reps of thruster at 135/95 lb 15m bear crawl Midline Rage Ball..

Strength  5×2 Front Squat at 80 %- 85% each set followed by 2 negative pull-ups. Work For time: Run 800m 40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep) Run 800m Midline 10 Minutes working on Toes to Bar

Strength  Strict-Press, 3-3-3-3-3 Work  5 Rounds Of: 200meter run 5 thruster (135#/95 #) 10 pull-ups 20 walking lunges(45#/25#)! Midline  Partner Wheel-Barrow