August 2020

Bench Press E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 10 Rounds For Time: 30 Double Unders 10/8 Barbell Push-Ups MRX Push-Ups 5 Power Snatch 115/75 RX+135/95 MRX 95/65 Core & Chest Development 1min L-Sit Hold on rings/dip bar/parallettes 20 DB Bench Press20 Band Pull Aparts across Chest

Back Squats E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* “Until the Whistle” by DB 6min AMRAP: RUN or Row 1000m or Assault Bike 2.5km 12 Front Rack Lunges (alt legs)Max Front Squats 115/75 RX+ 135/95 MRX 95/65 REST 3min 6min AMRAP: ROW or Run 1000m or Assault Bike 2.5km 12 Back Rack Lunges (alt legs)Max Back Squats Core

Hang Clean to Shoulder to Overhead E2MOM 3 – 1 – 2 – 1 – 2 – 1 “3rd Times a Charm” by DB 3min AMRAP: 3 Muscle Ups (bar or ring) MRX Chest to Bar Pull-Ups3 Bar Facing Burpees3 Hang Clean 185/125lbs RX+ 225/155 MRX 135/95 3 Shoulder to Overhead Rest 3min/lower load 3min

“CHRISTINE” 3 Rounds For Time:500m Row or 1.2k Assault Bike12 Deadlifts BW/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18 Core Development 15 BB Good Mornings30 Russian Twists 15 Kettlebell Goblet Hold Good Mornings

CrossFit Games WOD 2013 “Naughty Nancy”4 Rounds For Time: 600m Run25 Overhead Squats 95/65 RX+140/95 MRX 75/55 Core & Squat Development 25 KB/DB/BB Sit-Up to Press25 Pistols or Scales (alt legs)25 Evil Wheels or Barbell Rollouts1min Wall Iron Chair sit Holding 25/15lb plate CFHSV Running & Endurance WOD: 3 rounds of: 200m run, rest 30

“Taboo Tabata” by DB For Max Reps of Each Exercise: Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Ring Dips MRX Bar Dips Rest 2 minute/rotate Tabata Toes to Bar MRX V-Ups Rest 2 minute/rotate Tabata Kettlebell Goblet Box Step Ups (alt legs) 30/24/20/18/12″ and 32/24 24/16 20/12kgs Rest 2 minute/rotate Tabata Sumo Deadlift

Bench Press to Double Kettlebell/Dumbbell Bench E3MOM 8 Bench Press to 18 Double KB Bench Press 7 Bench Press to 14 Double KB Bench Press 6 Bench Press to 12 Double KB Bench Press 5 Bench Press to 10 Double KB Bench Press For Time: 21 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′

Sumo Deadlifts to Kettlebell/Dumbbell SuitCase Deadlifts E3MOM8 Sumo Deadlifts to 18 Double KB Deadlifts7 Sumo Deadlifts to 14 Double KB Deadlifts6 Sumo Deadlifts to 12 Double KB Deadlifts5 Sumo Deadlifts to 10 Double KB Deadlifts 3min AMRAP: 200m Run or 200m Row or 0.5km Assault Bike20 Toes to Bar MRX 15 Toes to BarMax Russian

10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with the bar coming from the floor “BRUCK” 4 Rounds For Time: 400m Run 24 Back Squats 185/125 MRX 135/95 24 Jerk/Shoulder to 0verhead 135/95 MRX 95/65 **Bar is on floor, athlete only gets one bar and responsible for load

Cluster Build-Up E3MOM x 15min 4 Deadlifts to 3 Hang Power Clean to 2 Front Squat to 1 Shoulder to Overhead “Doubled-Up Desert Shield” by DB 12min AMRAP: 12 Deadlifts 115/75 RX+135/95 MRX 95/65 9 Hang Power Clean6 Front Squats3 Shoulder to Overhead 90 Double Unders3 Shoulder to Overhead6 Front Squats9 Hang Power Clean 12