Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 Minutes then start situps
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
same weight across
12 Minute AMRAP
10 KB Swings 53/35
20 Jumping Lunges
10 HSPU
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
“Timmy”
25 Minute Time Cap
Buy In: Cal Row 35/25
2 Rounds
35 Power Cleans 95/65
35 Wall Balls 20/14
35 Pull-Ups
35 Double Unders
Buy Out: Cal Row 35/25
Since starting CrossFit years ago, I know as a CrossFitter that I want two things. A good-looking body and better CrossFit scores. I also know this. It’s a lot easier to improve your fitness level than it is to improve your body fat percentage.
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3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Same weight across.
3 Rounds
25 Minute Time Cap
15 Toe 2 Bar
15 Push Press 95/65
15 Box Jumps 24/20
15 Overhead Squats 95/65
RX+ 115/75
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scale Muscle-ups with Chest to Bar/Pullups/Ring Rows
2 Man Teams
45 Minute Time Cap
100 Double Unders
90 HR PushUps
80 Heavy Lunges 45/25
70 Push Press 95/65
60 Wall Balls 20/14
50 Front Squat 95/65
40 KB Swings 53/35
30 Sumo DL High Pull 95/65
20 Pullups
10 Burpees
100m Sprint (Together)
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
17 Minute AMRAP
40 Burpees
30 Overhead Squats 75/50
30 Burpees
30 Overhead Squats 95/65
20 Burpees
30 Overhead Squats 115/75
10 Burpees
Overhead Squats 135/95 in remaining time
*Score is total reps completed
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Female RX Weight is 55 lbs
Rest 5 Minutes
10 Minute Time Cap
100 Ab Mat Situps for Time
3 Rounds (NFT)
10 Bench Press (Bar)
5 Pushups
5 KB Swings 53/35
15 Minute AMRAP
10 Wall Balls 20/14
10 T2B
10 Box Jumps 24/20
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