W.O.D.s

CROSSFITWeighted Pull-up / Pulldown4(L) 4(M) 4(MH) 4(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “White Lightning & Chocolate Thunder”With a partner for time:6000/5400m Assault Bike3000/2700m Row150 DB Snatch 50/35 ________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press8(L) 8(M) 8(MH) 8(H) Dumbbell Pullover8(L) […]

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H)*10 Banded Good Mornings after each set “Holly is on Fire!”For time:800m Run4 rounds-8 Deadlift 255/17540 Sit-up ______________________________ STRONGFITWeek 12 rounds: (very light)10 TKE (each leg)10 Reverse Lunge 10 Glute Bridge Complete with as little rest as possible:50 Back Squat(use a weight that you can do 12-15 reps with) Complete with

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H)*20 Banded Triceps Pushdowns “Jay Walking”AMRAP 15:00200m Farmer Carry 53/35 (buy-in)-then AMRAP of-20 Lateral Ball Slam 20/1415 Push-up ____________________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do for 10-12 reps, fresh) Complete

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk _____________________________ WEIGHTLIFTINGBuild to 70%1 Power Snatch + 1 Drop Snatch + 2 Overhead Squat Build to 70%1 Power Clean + 1 Hang Clean (BK) + 2 Jerk Step-up4×8 (M) (each leg) Good Morning4×8 (M) “Mistakes are

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “DJ Double A In the House”9 rounds for time:6 Deadlift 225/1559 Wall Ball 20/1425′ Plate Push 45/35*whenever you feel like it, stop and change the song ______________________________ STRONGFITWeek 32 rounds:12 Banded Good Morning8 Cossack Squat (over and back is one)12 Back Extension 80m Farmers Carry Every 1:00

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”EZ Bar Curl “Countdown Sets”Choose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps:10 RestSet 2: 9 Reps:09 RestSet 3: 8 Reps:08 RestContinue to 1 rep…. _________________________ WEIGHTLIFTINGPower Snatch4×3 (M) Barbell Incline

CROSSFITWeighted Pull-up5(L) 5(M) 5(MH) 5(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 10) “Run, Ki, Run!”For time:400m Run42 Double Under21 Burpee42 Double Under400m Run30 Double Under15 Burpee30 Double Under400m Run18 Double Under9 Burpee18 Double Under ___________________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Tempo Shoulder

CROSSFITBack Squat5(L) 5(M) 5(MH) 5(H)*10 Banded Good Mornings after each set “Mama Marin”For time:1000/800m Row50 Goblet Squat 53/3530 Toes to bar __________________________ STRONGFITWeek 32 rounds: (no weight)8 Step Down (each leg)8 Single-Leg RDL8 Single-Leg Glute Bridge Tempo Squat (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) Tempo RDL (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) 3 rounds:20 Calf

CROSSFITBench Press5(L) 5(M) 5(MH) 5(H)*follow each set with 20 banded triceps pushdown “Alex Beats Anna”3 rounds for total reps:AMRAP 4:0020 Single-Arm Devil Press 50/3520 Box Jump Over 24/20Max Calorie Assault Bike(3:00 rest between rounds) ______________________________ STRONGFITWeek 32 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Tempo Bench Press (:04

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate rounds with a partner) 3 rounds:60m Sled Push Shuttle 135/90(alternate rounds with a partner) 2 rounds:80m Sled Push Shuttle 115/70(alternate rounds with a partner) 200m Sled Pull 90/45 _________________________ WEIGHTLIFTINGPost Meet DeloadRest-or-Build to 70%1 Power Snatch + 1 Drop