CrossFit

PART 1: Warm-up (8-10min) 2 rounds: - 30s Shadow Boxing (light jabs) - 5 Push-ups - 5 Air Squats PART 2: Combos (15-20min) 4 Rounds / rest 60s: - 30s Shadow Boxing (fast) - 30s Push-ups - 30s Mountain Climbers - 30s Rest PART 3: Finisher (5-7min) 2 Rounds: - 8 Burpees - 8 V-ups

PART 1: Warm-up 3 Rounds: - 10 PVC Pass-Throughs (alternate sides) - 5 Tall Snatch (Empty Barbell) - 5 Snatch Grip Behind-the-Neck Press (empty bar) - 5 Snatch Balance (Empty Barbell) - 5 Hang Power Muscle Snatch (Empty Barbell) PART 2: Snatch 4 Rounds / rest 120s: - 1 Snatch Pull + - 1 Hang Snatch + - 1 Snatch Work @75-80% 1RM (Create an account to add your PR - Create an account to add your PR) Then 5 Rounds / rest 120s: - 1 Snatch @85-90% 1RM (Create an account to add your PR - Create an account to add your PR) PART 4: Strength Work 5 Rounds / rest 150s: - 3 Over Head Squat @85% 1RM (Create an account to add your PR) Then 5 Rounds / rest 120s: - 3 Push Press @80% 1RM (Create an account to add your PR) PART 5: Accessory Work 4 Rounds / rest 90s: - 5 Weighted Pull-ups - 5 Weighted Dips - 15 GHD Sit-ups - 15 GHD Back Extensions

PART 1: Warm-up (7-8min) 2 rounds: - 8 Good Mornings (no weight) - 8 Glute Bridges - 5 Bird Dogs PART 2: Strength (20-25min) 4 Rounds / rest 60s: - 10 Superman - 10 Donkey Kicks (each leg) - 10 Hip Bridges - 8 Inchworms PART 3: Quick Blaster (5min) - AMRAP 5 minutes: * 5 Burpees * 5 Push-ups

PART 1: Warm-up (6min) 2 rounds: - 10 Arm Circles - 5 Pike Push-ups PART 2: 3 Rounds / rest 45s (12-15min): - 8 Diamond Push-ups - 8 Archer Push-ups (or regular) - 12 Triceps Dips on chair

PART 1: Warm-up (6-8min) 2 rounds: - 10 Cat-Cow - 8 Bird Dogs - 20s Plank PART 2: Core Giant Set (15-20min) 4 Rounds / rest 30s: - 10 Plank to Push-up - 8 Side Plank Dips (each side) - 10 Leg Raises - 10 Superman PART 3: Finish Strong (5-7min) 3 Rounds / rest 15s: - 5 Burpees - 20s Hollow Hold