Warm-up & Mobility: 15 Minutes

Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set

Conditioning: “Filthy at Forty” AMRAP 12 minutes of –

• 40 Burpee Buy-in

then finish AMRAP with:

• 7 Power Clean (135/95lb)
• 28 Double-unders

This WOD is dedicated to CFJC athlete and coach, Michelle Meyers, who is hitting the big FOUR-OH today. Happy Birthday Michelle!!!!

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion of a 7 out of 10

Conditioning: For time, run or row, pick one and stay with it:

• 1500m Row or 1200m Run
• 5 Power Snatch (135/95lb)
• 1000m Row or 800m Run
• 10 Power Snatch
• 500m Row or 400m Run
• 5 Power Snatch

 

Warm-up & Mobility: 15 Minutes

Skill: 1 arm Snatch (DB or KB), rowing efficiency

Conditioning: From CFNE – “Kung Fu Grip”
EMOM x20 Min

• Min 1: 15 HSPU
• Min 2: 15 Cal Row
• Min 3: 12 1-arm Snatch
• Min 4: 1 Legless Rope Climb
• Min 5: Rest

Scale reps/cals as needed to leave at least 10-15 seconds of rest in each minute

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 5 min to work to 50%
-then-
1 Full Clean EMOM 10 min – add 10# men / 5# women every interval. If you miss back off to the last make the lift to finish the intervals

Conditioning: “Chocolate Chippah”
For time:

• 10 Burpees
• 20 Push-ups
• 30 Wall Balls (20/14)
• 40 KB Swings (24/16k)
• 50 Lunge Steps (L+R=1)
• 60 DUs
• 50 Lunge Steps
• 40 KB Swings
• 30 Wall Balls
• 20 Push-ups
• 10 Burpees

 

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch Complex – 1 Power Position Snatch + 1 Hang Snatch (above knee) – 20 Min to work to a max for today

Conditioning: “Ronnie James”
AMRAP 10 min of –

• 10 TTB
• 20 Squat

*E2MOM (starting with 0:00) Perform 3 G2OH (Snatch or C&J @70%)

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Squat – 2 sets of 2 reps @5% heavier than last week (65% approx). Then 1 set of 3 reps (no pause) at 77-80%, 1 set of 3 reps (no pause) @80-85%

Conditioning: “Bergeron Beep Test”
EMOM for as long as possible…

• 7 Thrusters (75/55lb)
• 7 Pull ups
• 7 Burpees

When you don’t finish within the minute, it turns into a 12 min AMRAP.

 

Warm-up & Mobility: 15 Minutes

Strength: Bench Press / Strict Press – 15 minutes to work to a heavy double

Conditioning: “California Castaway”
12 min AMRAP of –

• Run 200m
• 20 KB Swings (32/24k)
• 15 Box Jumps (24/20″)

 

Warm-up & Mobility: 15 Minutes

Strength: Barbell Complex: 1 Power Clean + 1 Push Press + 1 Jerk – 20 min to hit a max

Conditioning: “Ode to Emerald Coast CrossFit”

11 min AMRAP of –

• 1 C2B Pull-up
• 1 Power Clean & Jerk (155/105lb)
• 2 C2B
• 2 Power Clean & Jerk
• 3 C2B
• 3 Power Clean & Jerk…

…how far can you go? Score is round finished, plus additional rounds and reps completed.

 

Warm-up & Mobility: 15 Minutes

Strength: Squat: 3×2 Pause Squat@approx 60%, 1 set of 4 reps (no pause) @75, 1 set of 4 reps (no pause) @ 77-80%

Conditioning: “Thuster? I didn’t even know her?!”

3 Rounds for reps – 4 min effort of –

• 400m Run
• 15 Box Jumps (24/20″)

…remaining time: AMRAP of

• Thrusters (95/65lb)

**Rest 2 min between rounds
**Score total thrusters

 

Warm-up & Mobility: 15 Minutes

Strength: Double-unders (and warm up the DLs)

Conditioning: “Billy Bob”
E2MOM 18 minutes

• 3 Deadlifts @70%
• 10 Burpees
• 30 Double-Unders

If you hit a round where you do not compete the work in 2 minutes, scale the reps of burpees and/or DUs accordingly so that you can complete the work for the next round and still have at least 15 seconds of rest.