CrossFit Rx – CrossFit

Bench Press (70% x8, 80% x5, 90%x3+ of 3RM )

*add #5-10 to your percentage @ each set

Last set is AMRAP -1

“Peanuts & Cracker Jack” (Time)

32-24-16

Wallballs (20/14)

8-6-4

Ring Muscle Ups

16-12-8

Box jump Overs (24/20)

Finisher

Banded overhead triceps extensions 3×25

CrossFit Rx – CrossFit

Clean (Clean x1 + Hang Clean x2 x4, every :90)

@technically moderate weight

Clean Pull (3×5 @85-95% of best clean)

Jerk Balance (3×5, rest as needed )

Back Squat (70% x8, 80% x5, 90% x3+ of 3RM)

*add #10-15 to your percentage @ each set

Last set is Amrap -1

Finisher

3-4:

A1. Tall kneeling Landmine rotation x7/ side

A2. Single leg Landmine RDL x7/ side

+

4-5x

Hanging L-sit x8-12s

CrossFit Rx – CrossFit

Weighted Pull-ups (Build to Heavy single )

Or

Accumulate 15-20 strict pull ups

“Tri Sprint Intervals” (AMRAP – Reps)

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike

AMRAP 10 Meter Shuttles
*Rest 4 minutes b/t rounds

Finisher

Accumulate 2:00 in banded plank

CrossFit Rx – CrossFit

“Riptide” (Time)

5 Rounds:

20 Kettlebell Snatches (53/35)

100’ Single Kettlebell Overhead Walking Lunge

250m Row
*Switch arm for walking lunge @50’

CrossFit Rx – CrossFit

“Loose Ends” (AMRAP – Rounds)

AMRAP 30, Team of 3

600m run

——-

3 Rounds of:

7 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

——-

3 Rope Climbs

600m run

——-

6 Rounds of:

7 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

——-

6 Rope Climbs

600m run

——-

9 Rounds of:

7 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

——-

9 Rope Climbs

600m run

…

Continue to go up by 3’s