CrossFit

PART 1: Warm-up 3 Rounds / rest 60s: - 10 Banded Good Mornings - 5 Hip Openers - 10 Kettlebell Swings (light) PART 2: Snatch Build to 80% 1RM, Then 3 singles @85% 1RM (Create an account to add your PR), - 2 singles @90% 1RM (Create an account to add your PR), - 1 single @95% 1RM (Create an account to add your PR), - Optional: 1 single @100%+ 1RM PART 3: Light Accessory (optional) 2 Rounds / rest 90s: - 3 Front Squats @70% 1RM (Create an account to add your PR) - 5 Pull-ups

PART 1: WARMUP (6-8 min) 2 Rounds: - 20 Single-Unders - 10 Kettlebell Deadlifts (light to moderate) - 5 Burpee Broad Jumps - 2/5 Strict Pull-ups PART 2: STRENGTH / SKILL (8-10 min) 3 rounds (M: 24kg, W: 16kg): - 1 KB Clean (right) - 1 KB Front Squat (right) - 1 KB Push Press (right) - Switch arms and repeat PART 3: WORKOUT (15-18 min) EMOM 15 minutes: - Minute 1: 5/5 Single-Arm KB Clean & Jerk (W:16kg, M:24kg) - Minute 2: 15 KB Box Step-overs - Minute 3: 10 Chest-to-Bar Pull-ups Note: 5/5 means 5 of each arm.

PART 1: WARMUP (8-10min) 3 rounds: - 10 PVC Shoulder Pass-throughs - 8 Push-ups - 10 Band Pull-aparts - 8 Shoulder Taps - 30s Hollow Hold PART 2: Bench Press Build-up to find your max: 5-5-3-3-2-2-1-1 Then 3 Rounds / Rest 2-3min: - 3 Bench Press @90% of today's max PART 3: Strict Press 4 Rounds / Rest 2min: - 6 Strict Press @75% 1RM (Create an account to add your PR) PART 4: For time: 50-40-30-20-10 - Push-Ups - Ring Dips Rest as needed

PART 1: Warm-up 3 Rounds: - 5 Front Squats (Empty Barbell) - 5 Muscle Clean (Empty Barbell) - 5 Front Rack Reverse Lunges (each leg) - 5 Push Press (Empty Barbell) PART 2: Push Press EMOM EMOM 8min: - 2 Push Press @70% 1RM (Create an account to add your PR) - 2 Split Jerk @70% 1RM (Create an account to add your PR) PART 3: Accessory Work 3 Rounds / rest 60s: - 8 Barbell Rows @70% 1RM (Create an account to add your PR) - 10 Pull-ups

PART 1: Warm-up (8min) 2 rounds: - 8 Air Squats - 8 Donkey Kicks (each leg) - 5 Inchworms PART 2: Blender Circuit (20-25min) 4 Rounds / rest 60s: - 10 Banded Squats - 10 Hip Bridges - 8 Banded Lateral Walks (each side) - 5 Jump Squats PART 3: Core Touch (5min) - EMOM 5 minutes: * 5 V-ups