Wave 2: Max Effort Upper

Floor press (wide grip), 6x3 reps
Then, as many reps as possible @ 80% of 3RM

Weighted strict pullups, 5x2 reps
Then, as many reps as possible without added weight

JM Press, 2x12 reps

DB hang muscle clean 1/4 press, 3x12 reps

Back Extension, 2x18 reps

Foam roller rollouts, 2x20 reps

Wave 2: Dynamic Effort Lower/Upper

Heaving snatch balance, 6x2 reps @ 65% of 1RM snatch, on the :30 (no dropping bar)

Squat clean/ 2 thrusters x 10 reps @ 65% of 1RM Thruster

Belly 2 bar pullups, 4x6 reps on the 1min

AMRAP 3min, DB burpee to press 30/20#

P-bar swings, 2x15 reps

Dynamic sit up, 75 reps

Wave 2: Max Effort Lower

Deadlift, 5x5 reps w/ :20sec hold at top
Then, as many reps as possible @ 80% of 5RM (no hold at top)

3 Rounds
15 Back squats 155/105
30 AbMat Situps

Double KB swings :30on :30off x 5 sets

Glute ham raise 4x12 reps

Reverse ankle sled drag, 100m HEAVY

Wave 1: Max Effort Upper

Reverse band bench press, 6x3 reps
Then, as many reps as possible @ 80%

Upright barbell rows, 6x5 reps (vary grips)

Weighted chin over bar holds, accumulate 3min, 25/15#

Banded tricep kickbacks, 50 reps each arm, moderate band

Back ext, 3x15 reps

V-ups, 50 reps

Wave 1: Dynamic Effort Lower/Upper

5 hang power cleans, followed by 3 push jerks, 4 sets on the 2min

Bulgarian split squats, 3x10 reps 30/20#

Weighted pullups, 4x8 reps

Wall walks, 10 reps

Landmine twist, 2x20 reps 30/20#

Wave 1: Max Effort Lower

Front squat, 6x2 reps
Then, as many reps as possible @ 80% of 2RM

Speed Deadlift from knees, 10x3 reps @ 40% plus bands on :30

Ankle strap sled drag, 90m @ moderate weight

Tabata bottom 2 bottom squats

GHD Medball toss, 2x20 reps 8/6

Deload: Upper

Bench press, 6x4 reps @ 30% + bands

HSPU, stack 2 AbMats, As many reps as possible for 1 set

Horizontal ring holds, as long as possible x 3 sets

P bar dip ascents, 7 sets

Ice cream makers, 3x8 reps

Banded tricep ext, 50 reps

Deload: Lower / Upper

3 position snatch, 7 sets @ 40%

EMOM Prowler push, 30/20m shuttle sprints, 5min
*Using an unloaded prowler complete the 30/20m by going 5m down, 5m back till 30/20m

Double KB swing, 3x20 reps 16/12 kg

P-bar swings 4x12 reps

Reverse Hyper, 3x10 reps @ 30% or 1RM back squat

Dynamic sit ups, 50 reps

Deload: Lower

Cambered bar box squat, 5x4 reps @ 40% of 1RM

 Deadlift, 3x8 reps @40% of 1RM

Tabata Mash up:
DB Front squats 20/15#
Double Unders

Hip back ext, 3x12 reps

V-Ups, 50 reps

Wave 3: Max Effort Upper

Push press, 5x3 reps
Then, as many reps as possible @ 70% of 3 RM

Hang muscle clean, 6x4 reps

Man Challenge for time

Skin the cat, to front lever, to strict muscle up, 10 reps

Strict T2B, 30 reps

Wave 3: Dynamic Effort Lower/Upper

Snatch, 8x2 + 2OHS @60% on the 1min
*complete 2 Snatches, then without putting the bar down, 2 OHS

Dynamic banded C2B pullups, 5x5 reps :60 rest

Tabata front squat, 45/35#

Hip ext, 2x20 reps

Land mine twist, 2x30 reps 25/15#

Reverse Hyper, 3x12 reps @ 40% of 1 RM back squat

Wave 3: Max Effort Lower

Wide stance good mornings, 6x3 reps + bands
Then, as many reps as possible @ 80% (no bands)

Back Squat, 20 reps @ 50% of 1RM

Overhead plate lunge, 90m 45/25#

Weighted back ext, 4x8 reps

5min abs
*1min in each of the following
Hollow hold
Flutter kicks
Crunches
Scissor Kicks
Hollow hold

Max Effort Upper

3 Board bench press, 5x2 reps
Then, as many reps as possible @ 70% x2 sets

Bent over barbell row, 3x10 (vary grips)

Tate press, 4x8

Banded lat pull downs, 100 reps

GHD Sit-ups, 3x20 reps.

Wave 2: Dynamic Effort Lower/Upper

Power snatch, 10x2 reps @ 65% on the :30

AMAP, press, push press, push jerk @ 95/65# x 2 sets
*complete as many presses as possible till failure, then without dropping the weight go to push press and complete as many reps as possible, then do the same with push jerk.

Stationary OH lunge, 3x12 reps each leg @ 75/55#

Toes through rings, 2x max reps

Reverse Hyper, 3x12 reps @ 40% of 1RM back squat

Wave 2: Max Effort Lower

Sumo deadlift, 5x3 reps
Then, as many reps as possible @ 70 % of 3RM x 2 sets

Bulgarian split squat w/ DBs, 3x10 per leg @ 35/20#

Walking sled drag, 200m @ 95/65#

Wall ball pullovers, 50 reps @10/8#

Banded good mornings, 100 reps

Wave 1: Max Effort Upper

Bench Press, 5x5 reps w/ bands
Then, remove bands and complete as many reps as possible @80% of 5RM

Weighted ring rows, 3x8 reps (feet on box)

Seesaw press, 3x10 reps each arm

Banded kickbacks, 50 reps each arm

Hip back extension, 4x8 reps

Wave 1: Dynamic Effort Lower/ Upper

Hang power snatch x 3 reps @ 60%, then 3 OHS. EMOM x 7min

Dumbell bench, 2x20 reps (Pick a heavy weight, partners might have to assist on the last few reps)

5-4-3-2-1
Bar Muscle up
Wall Walks

Landmine twist, 3x20 reps @ 30/20#

Wave 1: Max Effort Lower

Cambered bar back squat, 5x3 reps
Then, as many reps as possible @ 80% of 3RM

Speed deadlift from just below the knee, 6x5 reps

Backwards ankle strap sled drag, 4x30m @45/25#

Reverse Hyper, 4x10 reps @ 60% of 1RM

Olympic Total

Alright Hot Dogs. Lets set some PRs

Snatch, reach your 1RM in 20min

Clean & Jerk, reach your 1RM in 20 min

Plate raise, 100 reps @ 25/15#

Reverse Hyper, 3x12 reps @ 50% of 1RM Back squat

Gymnastics work

3min max Double Unders
3min Rest
3min max Muscle Ups
3min Rest
3min max Pistols (alternate legs)

Weighted rope climbs to 10' X 5 reps   *Start from a seated position*

Banded tricep extensions, 100Reps

Banded back extensions, 50 reps (thick band)

Hollow Rock, 50 reps

Powerlift Total

Alright little cupcakes were gonna take this week to find a new 1 rep max and hopefully hit a bunch of PR's.

Bench Press, 4x1

Back squat, 4x1 rep

Deadlift, 4x1 rep

Knees out Abmat sit ups, 100 reps

Wave 3: Max Effort Upper

Log Press, 6x3 Reps
Then, as many reps as possible @ 70% of 3RM

Weighted Pullups, 5x5 *Reverse grip*

Double KB swing, 1.5/1 pood  :30 on, :30 off x 5

Banded delt hell x 3 sets

V-Ups, 100 reps

Wave 3: Dynamic Effort Lower/Upper

Squat Clean, 10x2 Reps @ 60% on the :45

Belly 2 Bar pullups, 7 Reps EMOM x 5

Sled Drag, 200m @ moderate weight

Man Challenge for time

Reverse Hyper, 3x15 @ 50% of 1RM Back Squat
*1sec pause at top and bottom*

Wave 3: Max Effort Lower

Good mornings, 5x5 Reps
Then, as many reps as possible at 70% of 5 RM

5min Back squat test, 185/125#

Strict T2B, 3x12 Reps

Back ext, 2x20 Reps

Hollow hold, accumulate 3 min

Wave 2: Max Effort Upper

Floor press, 5x5 Reps + 1 strip of chain
Then, as many reps as possible @ 80 % of 5RM (No chain)

Barbell high pulls, 3x8 Reps

3 Rounds:
7 Bar muscle ups
7 Push Jerk 155/105#

Ring support, accumulate 3 min

GHD med ball toss, 2x18 Reps 8/6#

Wave 2: Dynamic Effort Lower/ Upper

Power Clean, 12x2 Reps @65% on the :30

Glute ham raise, 3x8 Reps

Ring push ups, 2x max rep

Tabata KB swing, 2/ 1.5 pood 
*If KB is rested during the :20 of work, 10 burpee penalty after all rounds are completed*

Hollow hold, accumulate 3min

Wave 2: Max Effort Lower

Deficit deadlift, 6x2 Reps
Then as many reps as possible @ 80% of 2RM

Row 2000m

Tabata front squat, 45/35#

Landmine twist, 3x20 Reps 25/15#

Reverse Hyper, 3x8 Reps@ 40% of 1RM back squat

 

 

 

 

                    A picture of their HDCC setup from CrossFit-Rosenheim in Rosenheim, Germany.
                                                                      AWESOME!

                                                          *Keep the pics coming guys*

Wave 1: Max Effort Upper

Incline DB Bench Press, 5x5 Reps

Bent over barbell row, 2x14 Reps

3 count pull ups, 25 reps

Back ext, 2x16 reps

Banded tricep kick backs, 50 Reps each arm

GHD sit ups, 2x20 reps

Dynamic Effort: Lower/Upper

Hang power clean, 10x3 reps @ 50% on the :30

DE DB bench press, 3x10 @ 30% + bands

Bulgarian split squat, 2x15 reps each leg

4 Board bench, 2x max rep

Ice Cream makers, 4x8 reps      

Wave 1: Max Effort Lower

Cambered bar, Anderson squats, 5x5 Reps

Back squat, 20 reps (roughly 50% of 1RM)

Squat stance, straight leg deadlift, 6x3 Reps

Knee 2 opposite elbow, 3x16 Reps

Reverse Hyper, 2x18 Reps @ 50% of 1RM back squat