Mandee

Power Snatch to Snatch Balance — EMOM 2 – 2 -2 Rest 2min/Adjust Weights Hang Squat Snatch — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Squat Snatch — EMOM 1 – 1 – 1 – 1 – 1 “Karabel” 10 Rounds For Time: (22min cap) 3 Squat Snatch 135/95 MRX 95/65 15 WallBall […]

Deadlift Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 For Time: (20min cap) 30 Deadlifts 225/155 RX+255/175 MRX185/125lbs 30 Calorie Row/Bike or 600m Run 30 Wallball Sit-ups or Toes to Bar RX+ GHD WB Sit-ups 20 Deadlifts 20 Calorie Row/Bike or 400m Run 20 Wallball Sit-ups or Toes

Bench Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings 16 Alternating Kettlebell Goblet Lunges (alt legs) 8 Synchronized Pull-up RX+Chest to Bar MRX Ring Row 16 Alternating Hand Release Push-ups Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs *Compare to March

OPEN WOD 25.1 OR For Time: (40min cap) 800m Run 100 Double Unders 50 Sit-ups 50 Back Squats 95/65 RX+ 115/75 MRX 75/55 80 Double Unders 40 Sit-ups 40 Sumo Deadlift High Pull 60 Double Unders 30 Sit-Ups 30 Thrusters 40 Double Unders 20 Sit-Ups 20 Front Squats 20 Double Unders 10 Sit-Ups 10 Ground

Main Site Benchmark WOD “GWEN” For Load: (30min cap) 15-12-9 reps of Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only. -Even a re-grip off the floor is a foul. -No dumping. -Use same load for each set. -Rest as needed between sets approximately 3-5min (no more than 5min) **compare to

“Timed Chipper” by DB In Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of – Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 3min of – Bar Facing Burpees Rest 1min 2min of – Ground to Overhead 135/95 RX+155/105 MRX 95/65 Rest 1min 1min

10-15min Warm-up, Build-up & Prep for CF Open WOD 25.1 CrossFit Open WOD 25.1 15 min AMRAP: 3 Lateral Burpees Over the Dumbbell 3 Dumbbell Hang Clean to Overhead 30ft Walking Lunges (2 x 15ft) *After completing each round, add 3 reps to the burpees and hang clean to overhead. Dumbbell Weights Ages 16-54 =

Sumo-Deadlift Build-up — E3MOM 21 – 15 – 9 – 5 – 1 Team WOD 15min AMRAP: 10 Synchronized Sumo-Deadlift (10ea) 20 Alternating Box Jump Overs (10ea) 30 Partner Passing Wallball Sit-Ups (15ea) Barbell = 225/155lbs RX+275/185 MRX 185/125lbs Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″ Wallballs = 20/14lbs MRX 20/10lbs Grip/Core Development 1min

Hang Clean Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 4min AMRAP: 8 Hang Cleans 155/105 RX+185/125 MRX 115/75 4 Over the Bar Burpees Rest 2min / Reduce Load 4min AMRAP: 12 Hang Cleans 95/65 RX+115/75 MRX 75/55 6 Over the Bar Burpees Core & Flexibility Development

Overhead Squat Build-up — E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (16min cap) 10/9 Calorie Row/Bike or 200m Run 5 Overhead Squats 95/65lbs RX+115/75 MRX 75/55lbs 5 Front Squats 2 Rope Climb 15’ RX+1 Legless 1 w/Legs MRX 2×10’ or 1×15’ Core & Squat Development 2×10 KB/DB/BB Lunges