Mandee

Bench Press (15min with rests) 1min AMRAP: (Partner 1) 115/75 or 95/65lb or 75/55 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight* 1min AMRAP: (Partner 1) 135/95 or 115/75 or 95/65 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight* 1min AMRAP: (Partner 1) 155/115 or 135/95 or 115/75 Rest […]

Strict Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 6min AMRAP: 6 Hang Cleans 9 Handstand Push-Ups or 3 Wall Walks MRX 2/4” Rise 36 Double Unders REST 3min 6min AMRAP: 6 Cleans 9 Shoulder to Overhead 36 Crossovers Barbell Weights = 115/75 RX+135/95 MRX 95/65lbs 6min

Hang Power Snatch — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Squat Clean — EMOM 1 – 1 – 1 – 1 – 1 Main Site Benchmark WOD “ANDI” For Time: (25min cap) 100 Hang Power Snatch 65/45lbs MRX 45/35 100

“Trusty Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release Push-Ups MRX Push-ups REST 1min Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs REST 1min Chin-ups MRX Ring Rows REST 1min **On Trusty Tabata, Athlete can pick the order in which

Hang Snatch Build Up — E2MOM 5 – 4 – 3 – 2 – 1 – 1 Team WOD For Time: (25min cap) 200 Double Unders and/or Crossovers 50 Chest to Bar Pull-Ups RX+ Muscle Ups (ring/bar) MRX Ring Rows 50 Over the Bar Burpees 50 Hang Snatch 50 Wallball Sit-ups RX+ GHD Wallball Sit-ups

E2MOM for 5 Rounds = 200m Run *Slowest 200m is score* REST 5min “50/50 Chipper” by DB For Total Reps: 1min Kettlebell Swings Rest 1min 1min Handstand Push-Ups MRX Hand Release Push-Ups Rest 1min 1min Front Squats Rest 1min 1min Push Press Rest 1min 1min Sumo Deadlift High Pull Rest 1min 1min Box Jumps Rest

Overhead Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Main Site Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 *compare to Aug 9 2024, Aug 13 2023* Core & Squat Development -2×15 Cossack Squats (Left leg) -2×10 Skin

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike – 8 Hang Power Snatch -16 Wallball Sit-ups 20/14lbs MRX 20/10lbs REST 2min 8min AMRAP: Buy In: 800m Row/Run or 2k Bike – 8 Hang Squat Cleans -12 Shoulder to Overhead REST 2min 8min AMRAP: Buy In: 800m Run/Row or 2k

CrossFit Open WOD 25.3 OR “CINDY” 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats