Training Log

Push Press — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Split Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Split Jerk — EMOM 1 – 1 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 12/10 Calorie Row/Bike or 200m Run 6 Thrusters 95/65 RX+115/75 MRX […]

Front Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 15min AMRAP: 15 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees Over the Box Jumps 30/24” MRX 24/20” 15 Left Arm Dumbbell Snatch 2 Rope Climbs 15′ MRX 1×15’ or 2×10′ *can use hands on box jumps*

OPEN WOD 25.2 OR 22min AMRAP: 44 double unders 14 KBS SDHP 12 Russian KBS 10 KB Goblet Thrusters

“Sun Dance” by DB 36min AMRAP: 800m Run/Row or 2k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Crossovers 50 Kettlebell Swings 600m Run/Row or 1.5k Bike 50 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9” 100 Double Unders 50 Wallball Shots 400m Run/Row or 1k Bike 50 Wallball Sit-ups or Toes to

5 Rounds For Time: (30min cap) 400m Run/Row or 1K Bike 5 Deadlift. 135/95. RX+ 165/115. MRX 95/65 5 Hang power Cleans 5 Front Squats 5 Shoulder To Overhead 15 Ring Rows or 10 Pull-ups or 5 Bar or Ring MUs rest 1 minute after each round Handstand & Core Development: 2×10 Hip Extensions 2×10

CrossFit Open WOD 25.2 (22.3 repeat) For Time: (12min cap) 21 Pull-Ups (Ages 55+) Jumping Pull-Ups 42 Double Unders 21 Thrusters (weight 1) 95/65 (Ages 14-15 & 55+) 65/45 18 Chest to Bar Pull-Ups (Ages 55+) Pull-Ups 36 Double Unders 18 Thrusters (weight 2) 115/75 (Ages 14-15 & 55+) 85/55 15 Bar Muscle Ups (Ages

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