Strength
Back Squat 20RM
Conditioning
30-20-10 reps for time:
Barbell Lunges, 95/65#
Burpee over the bar
A. Back Squat 1×4@75%, 3×4@85%
B. 30-20-10 reps for time:
Front Rack Lunges, 95/65#
Burpee over the bar
Strength
Hang Clean 3-3-3-3
Conditioning
AMRAP 12 mins:
6 Power Cleans, 155/105#
12 Pullups
18 Double-unders
A. Clean & Jerk 2-2-2-2
B. AMRAP 12 mins:
3 Bar MU
6 Power Cleans, 155/105#
18 Double-unders
C. Weighted Pullup 5-5-5-5
Strength
12 mins to establish 1RM Bench Press
Conditioning
5 rounds for time:
5 Push Jerks, 135/95#
10 OHS, 135/95#
15 Deadlifts, 135/95#
A. Back Squat 1×3@70%, 1×3@80%, 2×4@90%, 2×3@95%
B. 5 rounds for time:
5 Push Jerks, 135/95#
10 OHS, 135/95#
15 Deadlifts, 135/95#
Strength
Back Squat 10RM
Conditioning
21-18-15-12-9-6-3 reps for time:
Thruster, 95/65#
Box Jumps, 24/20″
A. Back Squat 1×3@75%, 1×4@90%, 3×4@80%
B. 21-18-15-12-9-6-3 reps for time:
Thruster, 95/65#
Box Jumps, 24/20″
For time:
75 Deadlifts, 225/155#
50 Squats, alt.
75 HR Pushups
50 Squats, alt.
75 Cal. Row
50 Squats, alt.
75 KB Lunges, 55/35#
50 Squats, alt.
75 Burpees
Strength
Strict Press 5-5-5-5
Conditioning
10 rounds for time:
10 Push Presses, 95/65#
10 Pullups
A. Back Squat 1×3@70%, 1×3@80%, 3×3@95%
B. 10 rounds for time:
8 Push Jerks, 135/95#
8 C2B Pullups
C. 4 sets:
3 Strict HSPU + 5 Kipping HSPU
Strength
Tempo Front Squats 33X1
3-3-3-3
Conditioning
5 rounds for time:
20 Cal.Row
20 Wallball Shots, 20/14#
20 Double-unders
A. Hang Snatch 2-2-2-2
B. 5 rounds for time:
20 Cal.Row
20 Wallball Shots, 20/14#
20 Double-unders
C. GHD Situps 4×15
Strength
Deadlift 5-5-5-5
*build from 11/14
Conditioning
3 min clock:
AD 30/25 cal.
Max Hang Power Cleans, 135/95#
Rest 3 mins x 4
A. Back Squat 1×3@70%, 1×4@80%, 4×5@90%
B. 3 min clock:
AD 30/25 cal.
Max Hang Power Cleans, 135/95#
Rest 3 mins x 4
AMRAP 20 mins:
20 Thrusters, 95/65#
20 Pullups
20 Burpees
*Partners will divide task as needed!
Strength
Bench Press 2-2-2-2
Conditioning
4 rounds for time:
12 Left Arm KB Press, 55/35#
16 Situps
12 Right Arm KB Press, 55/35#
16 Box Jumps, 24/20″
A. Back Squat
1×3@65%, 1×3@75%, 1×3@85%, 2×3@95%
B. 4 rounds for time:
12 Left Arm KB Press, 55/35#
16 Burpees
12 Right Arm KB Press, 55/35#
16 Box Jumps, 24/20″
© NorthEast CrossFit - *Disclaimer: Results may vary from person to person.
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