CrossFit Front Squat with full grip 5 sets of 3 reps Rest 2 minutes between sets EMOM 24 1. 15/12 cal AB 2. 2 wall walks + AMRAP box jump-overs @ 24/20” 3. 15 kettlebell swings @ 24/16kg 4. AMRAP burpees 5.Rest *score is total box jump-overs + burpees ------------------------ Olympic Lifting In 12 minutes build to a heavy double halting snatch deadlift *2 second hold in set up 2 second pause below knee 2 second pause above knee 2 second pause at hip In 12 minutes build to a h

CrossFit Squat Clean EMOM 10 1 squat clean *start at 50% 1RM and add weight each minute, building to a tough single for today AMRAP 12 30/21 cal row 25 wall balls @ 9/6kg 15 hang power snatch @ 35/25kg Rest 5 minutes 3 sets 60 seconds AB for max cal Rest 2 minutes between sets ------------------------ Conditioning On a running clock 0:00-15:00 AMRAP 15 25ft right arm overhead dumbbell lunge @ 22.5/15kg 25ft left arm overhead dumbbell lunge 15 wall balls @ 9/6kg 30 do

Strict Press 4 sets of 8 reps Rest 2 minutes between sets Every 90 seconds for 4 sets Back-racked forward lunges 6 reps per leg For time 1 round 100 double unders 50 air squats 25 push press @ 42.5/30kg -then- 2 rounds 60 double unders 30 air squats 15 push press -then- 3 rounds 40 double unders 20 air squats 10 push press

CrossFit Back Squat 4 sets of 6 reps @ 30X1 tempo Rest 2 minutes between sets *Go heavier than 21.5.18 Every 2 minutes for 8 minutes (4 sets) 4 weighted pull ups *scale to bodyweight pull ups or inverse rows Every 4 minutes for 20 minutes (5 sets) 9 7 5 Dumbbell thrusters @ 22.5/15kg Burpees ------------------------ Conditioning OPEX Winter Classic 2016 On a running clock 00:00-15:00 Death by unbroken power snatch @ 42.5/30kg a. On minute 1, perform 1 snatch. On minute 2, per

In teams of 2 AMRAP 40 20 cal row 20 burpee box jumps @ 24/20” 20 hang power clean @ 60/42.5kg 20 toes to bar 20 shoulder to overhead 20 pull ups 20 clean & jerk 200 double unders 20 cal AB One person works while one person rests - partners must switch at the top of each minute

In teams of 2 AMRAP 25 20 40 60 40 20 Thrusters @ 42.5/30kg Burpee box jump-overs @ 24/20” *200m run after each set carrying 20/15kg plate When the clock hits 25 minutes move directly into In teams of 2 – I-Go-You-Go AMRAP 15 150m sprint 10 kettlebell swings @ 24/16kg 5 No-push-up burpees

CrossFit Front squat with full grip 5 sets of 3 reps with a 3 second pause at the bottom Rest 2 minutes between sets *aim for weight achieved on 27.4.18 but keep to tempo Every 4 minutes for 24 minutes (6 total sets) 15/12 cal row 10 dumbbell cleans @ 22.5/15kg 10 dumbbell thrusters 15/12 cal row ------------------------ Olympic Lifting In 12 minutes build to a tough set of the complex: 5 clean lift offs + 1 clean pull In 12 minutes build to a heavy set of the complex 1 high

CrossFit Bench 3 sets A1. AMRAP bench press @ 65-75% 1RM Rest 30 seconds A2. AMRAP push ups Rest 30 seconds A3. AMRAP feet-elevated ring rows Rest 2 minutes *go heavier than 9.5.18 For time 5 4 3 2 1 Wall walk Shoulder to overhead @ 70/47.5kg 10 8 6 4 2 Pull-ups Bar-facing burpees Cash-out EMOM 4 45 second plank hold ------------------------ Conditioning Every 10 minutes for 40 minutes (4 total sets) 400m run 15 burpee box jump-overs @ 24/20” 20 dumbbell snatch @ 22.5/15kg 40

Squat Cleans Every 90 seconds for 8 sets 3 clean grip Klovov taps + 2 clean high pulls + 1 squat clean EMOM 8 2 touch-and-go squat cleans @ 65-75% 1RM AMRAP 14 1 deadlift @ 100/70kg 15 double unders 100m run *every round add 1 rep to the deadlift **every round add 5 reps to the double unders

CrossFit Push Press 4 sets of 8 reps Rest 2 minutes between sets Every 90 seconds for 4 sets Front rack reverse lunges 6 reps per leg On a running clock For Time 1k row When the clock hits 06:00 AMRAP 7 Push press @ 42.5/30kg *every break perform 15 air squats ------------------------ Conditioning Every 2 minutes for 10 minutes (5 total sets) 15 burpees In remaining time, max rep wall balls @ 9/6kg Rest 5 minutes AMRAP 25 50 Russian kettlebell swings @ 24/16kg 30 toes to bar