For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
Deadlift
3-3-3-3-3 Reps
Followed by:
AMRAP 10
5 Deadlifts (Bodyweight)
10 Box Jumps
First spend some time on those pesky double unders. Then after you have mastered them try and PR on a 2 min ME DU. If you are pretty good at DU, then work on those triples and see how many triple unders you can get in 2 min.
Then
4rds
12 Box jumps 24/20
12 S2O 95/65
12 Box jumps
12 S2O
90 sec rest
These rounds are meant to be an all out assault on Box jumps and S20. Sprint those rounds out and then rest. Just take away 6 min. (rest time) from your total time at the end.
CLEAN-N- JERK (WORK UP TO A 1 REP MAX)
IF YOU’VE NEVER DONE CROSSFIT TOTAL CLICK BELOW AND READ ON.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat- 5@68% / 4@75% / 4×3@78-80%
Then….
Complete 4 rounds for time of:
50 double unders (150 singles)
20 wallballs (M:20#W:14#
20 walking lunge steps with medball
CFOW:
8×2 hang power snatch or power snatch
Then….
Complete as many rounds as possible in 10 minutes of:
3 muscle-ups
5 hang power snatches (M:95#/W:65#)
10 box jumps (M:24″/W:20″)
If you can’t do a ring muscle-up, try one of these substitutions for the muscle-up portion of the round:
3 bar muscle-ups
6 pull-ups + 6 ring dips
9 ring rows
