CrossFit Unreal

ladder/deadlift

Conditioning: s-leg lifts 3 x 8, goodmornings 3 x 5, p-bar walks x 15, p-bar swings x 50.
Metcon: 10 down to 1, box jumps, kettle bell swings, squats.
Strength: 5 mins deadlift practice, the 1 attempt at a single rm deadlift.

overheads

Conditioning: HS free accumulate 2 minutes, 15 muscle ups, kettle bell windmills 3 x 4

Strength: overhead squat 3-3-3-3-3, clean 3-3-3-3-3, press 3-3-3-3-3

heavy lifting day

Heavy lifts: farmers lift 2-2-2-2-2, Turkish get-up 1-1-1-1-1, ovehead water ball walk x 10 laps.
Metcon: 5 kb push press each side (32kg) 10 ttb, 10th wall ball shots. 7 rounds for time:

Clean & Jerk

Conditioning: Mat walks x 6, Handstands 3 x 2 minutes, Lever Drops 3 x 8

Olympic Lifting: Clean 2-2-2-2-2, Jerk 2-2-2-2-2, Front Squat 3-3-3-3-3 

Power Cleans

Conditioning: Press to shoulder stand x 20, Rope climbs x 10

Olympic lifting: Power Clean 1-1-1-1-1-1-1

Metcon: Starting at 5 kb front squats and 5 sit-ups in the first minute, 10 Wall Ball shots in the second, continue adding 1 rep each minute for 15 minutes or until you can no longer get all the reps done in that minute.

Increasing time wod:

Conditioning: Scoop arch complex 15m x 2,Waterball carries x 5, Fireman Carry x 5

Metcon: 1minute of Kettle Bell swings, Pull-ups, 60cm Box Jumps, Dips and Burpees rest for 1 minute

then 1 minute 30 sec of each, rest 1 minute the 2 minutes of each  exercise count all reps to record your score.

Snatch/ Dead Lift

Conditioning: Hanging L-sit accumulate 1 min, 1 arm handstands accumulate 30 secs each side, 3 x 8 ring roll outs.

Oly lifting: Power Snatch 1-1-1-1-1, Dead Lift 1-1-1-1-1

bear run/walk/crawl

Conditioning: back ext 2 x 6, good mornings 2 x 5, ring swings x 30, p-bar walks x 5. Oly lifting: snatch balance 3-3-2-2-1-1 Metcon: 5 laps of bear sprints, 50 sit ups, 4 laps 40, down till you finish with 1 lap and 10 sit ups. (1 lap = 30m.)

MRMC

Conditioning: partner handstands 2 x 1 min 30s, hanging windmills 3 x 8, Turkish get up 1-1-1-2-2-5. Metcon: 21-18-15-12-9-6 reps of kettle bell swings 24kg, pull ups, burpees.

pistols away.

Gymnastics: handstand walk-ups into pivot x 20. Double hand wheel roll outs 2 x 8, single hand wheel roll out 2 x 4, v-snaps. Metcon: 2 power cleans @ 70kg, 4 ring dips, 8 alternating pistol squats, amrap in 15mins.