CrossFit Rx – CrossFit

Power Clean (Power Clean Build to a Heavy single)

Or

4×3 @ Technically moderate weight

“Unfettered” (AMRAP – Reps)

AMRAP 10:

30 Double Unders, 1 Hang Power Clean (155/105)

30 Double Unders, 2 Hang Power Cleans

30 Double Unders, 3 Hang Power Cleans

…

At-Home Workouts

Metcon (Time)

Warm-Up: https://youtu.be/2MeFs5dMURA

Part 1 – Squat/Burpee

For Time (15 minute time cap):

40 Goblet Squats (hold a heavy object you have at home)

40 Lateral Burpees Over Object

30 Goblet Squats

30 Lateral Burpees

Part 2 – Hip Movement

A1. Clam Shells; 10 reps x2/side; rest 30 seconds

A2. Side lying hip internal rotations; 10 reps x2/side; rest 30 seconds

A3. Side lying hip external rotations; 10 reps x2/side; rest 30 seconds

CrossFit Rx – CrossFit

Turkish Get Up (5/5 – Ascending if able)

“White Russian” (No Measure)

On the 4:00 x 5 Rounds:

16 Kettlebell Snatches (53/35)

100’ Walking Lunge

160m Run

CrossFit Rx – CrossFit

Skill

Kipping/ Pull Up Practice

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Rest to 8 minute mark then…

“Heartbreak Hotel” (AMRAP – Reps)

Teams of 2

AMRAP 10:

Max Calorie Assault Bike

Station 1:

Assault Bike

Station 2:

20 Dumbbell Bench Press (50/35)

10 Toes to bar
*Complete full round @ station 2 before switching

Finisher

Accumulate 100 banded face pulls

CrossFit Rx – CrossFit

“Dump Truck” (Time)

600m Run

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

5 Bar Muscle Ups

600m Run
Dumbbell: 50/35

Box: 24/20

CrossFit Rx – CrossFit

“Steel Toe” (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)