Squats

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

7rds For Time – Partner

• 1 Wall Walk
• 1 Med-Ball Bear Hug Carry (100/80)
• 20 Synco-Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time

• 15 Clean and Jerks (115/90)
• 30 Cal Assault Bike
• 15 Clean and Jerks. (115/90)

We may change this to a partner workout.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time (30-20-10)

• Right Arm 1-Arm Kettlebell Swings. (53/35)
• Left Arm 1-Arm Kettlebell Swings
• Goblets Squats

Provided by CrossFit.com

5 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

• 1 lap around the Gym
• 10 Box Step-ups
• 2 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 4 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 6 Back Squats (135/95)
• etc, etc, etc

inspired by CrossFit’s Linchpin

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Back Squats(45/35)
  • 10 Box Dips
• 5 Back Squats (45/35)
  • 10 Box Dips
• 5 Back Squats (95/ 65)
  • 10 Box Dips
• 3 Back Squats (135 / 95)
  • 10 Box Dips
• 2 Back Squats (185 / 125)
• 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

• 200m Row
• 10 hand-release push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strength – Back Squats

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (185/125)
• 6 x 3 (work sets)

21 ,15, 9, 9, 15, 21 For Time

• Cal Ski Erg
• Hand Release Push-ups

5 rd Warm-Up

• 2 inchworms
• 10 Air Squats
• 10 Shoulder Tap Push-ups (alternate shoulders each rep)
• 1 Med ball lift to shoulder (increase weight each round – up to 150/100)

Strength – Back Squat

• 2 x 5 45/35
• 1 x 5 95/65
• 1 x 3 135/95
• 1 x 2 185/130
• 3 x 5 225/160 (adjust as needed)

6 Rounds

• 18 cal Row
• 40 Foot Med-Ball Carry (150/100)

Warm-up

5 rounds of

• 3 inch worms
• 5 air squats
• 5 hang cleans (bar)
• 5 squat cleans (bar)

Every 90 Seconds for 15 min

• clean complex (increase weight as you go)
  • segmented clean pull
    • floor to shin
    • floor to knee
    • floor to hip
    • floor to pull
  • 1 halting power clean (pause below the knee)
  • 1 low hang squat clean

at the 15 min mark

• 30 Front Squats in as few sets as possible at the last complex weight

Rest

If Time allows

Then 5 rounds

• Back Squat (10,8,6,4,2) 225/155
• Wall Walks (5,4,3,2,1)

3 Round Warm-up

• 10 Air Squats
• 5 inchworms
• 10 Walking Lunges
• 5 push-ups

25 min ALT EMOM

• 10 DB/KB Thrusters (pick a weight)
• 10 DB/KB Renegade Rows
• 12 DB/KB Box Step Ups
• 15 KB Swings
• Rest

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups