8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)
Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Squat Cleans | Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | WG | Back Squat Dumbbell Press |
Task |
| Friday | W | Power Snatches | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MGW | Row Toes to Bar Wall Ball Power Clean Pullups |
Time |
| Tuesday | M | Run | Task |
| Wednesday | G | Strict Pullups Dips V-Ups Air Squats Hollow Hold Superman Hold |
EMOM |
| Thursday | M | Dumbbell Snatch Burpees |
Task |
| Friday | MW | Double Unders Sandbag G2OH |
Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |
Warm up with 3 rounds of
Then take 15 minutes and work up to a 1 RM Power Snatch.
Then for time do
Results: For the power snatch got up to 115lbs. Metcon 9:21
Four rounds of
Then for time do 9 rounds of the following ladder
Results: For the back squats 135-165-185-195. For the metcon 7:34.