A. 3 push press + 2 Jerks, work to heavy set for the day

B. CrossFit Utility Test #1

1 Round of DT

24/30 cal bike

1 Round of DT

*For Time*

1 round of DT = 12 DL, 9 hang clean, 6 push jerk

A. EMOM X 10 minutes alternating

Even: 5-7 strict toe to bar

Odd: 7-10 ring dips

B. 1 min on, 1 min off x 10 rounds:

12 shuttle sprints (split floor in half), max squats in remaining time

-score is squats

A. Deadlift 8-6-4-2-1

65%-70%-75%-80%-85%

B. 3 Rounds

20 Power Cleans (55/75)

30 deadlifts

20 push press

-rest 1minute between rounds

-score is slowest round

Open Gym

A. 3 rounds for quality

8-15 GHD sit-ups

Down and back each arm suitcase carry (single DB/KB)

10 sandbag or D-ball bear hug squats

B. “Deangelo Vickers”

AMRAP 20

4 box step ups

5 burpees to target (6” above reach)

8 box step ups

5 burpees to target

12 box step ups

5 burpees to target…continue to add 4 step ups per round

“Central Perk”

AMRAP 10

8 hang power cleans (95/135)

8 toes to bar

Rest 5 minutes

AMRAP 10

16 Kettlebell SDHP (35/53)

8 push jerks (95/135)

A. Gymnastics practice

Handstands, muscle ups, ring supports, kipping, etc.

B. Main site 220106

3 rounds for time

100 Double Unders

50 Alternating DB Snatch (35/50)

25 pull-ups

A. Thruster (from floor): build to a 3 rep max

B. CFG Open workout 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters (65/95)

A. 3 minute max calorie bike

B. “THE Dave Castro”

3 min on, 3 min off x 5 rounds

12/15 cal bike

12 deadlifts (125/185

)9 HR push-ups

Max reps in remaining time of:

Rounds 1,3,5: burpees

Rounds 2,4: hops over barbell

A. Snatch Retest – 1RM

B. “Game Recognize Game”

AMRAP 10 with partner (you do a round, I do a round)

5 hang power snatch (55/75)

5 overhead squat

5 box jump overs