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CrossFit

Skill: Monkey bars 10/12 minutes working on monkey bars and or grip Farmers walks AMRAP 5 Minutes of: -5 Pull-ups -3 Snatches @75/55 -5 Toes to bar -3 Push press @75/55 Rest 3 minutes then: AMRAP 5 minutes of: -20 Double unders -5 KB snatches left -5 KB snatches right -5 American swings

Endurance Workout

“POWER DRILL” 10 Rounds for time: -5 Handstand Pushups -10 Power Cleans @135/95 -15 Burpees -20 Kettlebell Swings @53/35 -25 Wall Ball @20/14 (10’, 9′) *Teams will have 1 athlete complete a full round then partner will go. 5 rounds each for total of 10 rounds.

CrossFit Macedonia

Skill: Double unders (Coaches review) Then: 7-minute running clock – complete: 300 (600 singles) *EMOM = 5 burpees For time: 12-9-6 of: -Clean & Jerk @135/95 – 95/65 or 75/45 -Slamball @30/20 -Box jumps @30/24

CrossFit

Strength: Bench press 3-3-3-2-2-2 4 Rounds of: (3:00 min per round) -30 Seconds max thrusters @100/70 -60 Seconds max toes to bar -90 Seconds rest Rest at Coaches discursion Then: AMRAP 3 Minutes of: -10 Lateral ski hops over bar -10 Barbell rollouts

CrossFit

Strength: Deadlifts 10 Minute clock: 3-3-3-2-2-2 EMOM 11 Minutes of: (all 11 reps per minute) -5 Pull-ups -5 Burpees -1 Squat clean RX @155/105 -Scale 1 @135/85 – Scale 2 @95/65

“NASHING TEETH”

Strength: Back squat 3-3-3-2-2-2   “NASHING TEETH” AMRAP 21 Minutes of: -10 Slamball @30/20 -1 Round of DT (12 Deadlifts, 9 Hang power cleans, 6 Push-jerks) -1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) -400 Meter run   *DT load: 155/105 – 115/85 – 95/65

STEAM TRAIN WOD

TEAM WODS Teams of 3 for time: Each will complete: “STEAM TRAIN” -1000 Meter row -25 Front squats @135/95 (each time load is dropped or racked = 5 burpees added at end) -20 Box jumps @24/20 -15 Wallball sit-ups to 5’ target @20/14 -10 Burpee C2B Pull-ups -5 Man makers @BW *Athlete 1 starts on …

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