Metcon:
“Helen:

3 rounds for time:

400 meter run

21 kettlebell swings (1.5/1 pood)

12 pull ups

Cooldown:
2 Rounds:

200 meter light jog

15 banded pulldowns

30 Dumbbell bench press (neutral grip, light load)

Strength:
Complex for Max Load in 6-8 sets with 2:00 rest

3 Deadlifts + 2 Power Cleans + 1 Squat Clean

Metcon:
8:00 AMRAP:

2 burpee box jumps (24,20)

2 squat cleans (135,95)

4 burpee box jumps

4 squat cleans

6 burpee box jumps

6 squat cleans

8 burpee box jumps

8 squat cleans

**Ascending Ladder, reps up by 2s.  Score is total reps completed.

Accessory Work for Posterior Chain:
3-4 sets of 20-30 Reverse Hyper @ 50% of Back Squat 1RM

Metcon:

12 Days of CrossFit, with a Partner:

1 Deadlift (135,95)

2 Power Cleans (135,95)

3 Thrusters (135,95)

4 Alternating Pistols

5 Chest to Bar

6 Kettlebell Swings (32,24)

7 Wallballs (20,14)

8 Push Jerk (135,95)

9 Box Jumps (24,20)

10 Toes to Bar

11 Bar Facing Burpees

12 Ring Muscle Ups Or Squat Clean Thrusters (135,95)

While on partner works, other performs an OH Plate hold (45,25)

Work is split!!!

Strength:
Weighted Chin Ups:  Work up to your heaviest chin up

Metcon:
For Time:

21 Shoulder to Overhead (135,95)

Run 800 meters

Rest 2:00

15 Shoulder to Overhead (135,95)

Run 600 meters

Rest 2:00

9 Shoulder to Overhead (135,95)

Run 400 meters

22:00 Time Cap

Accessory Work:
3 Rounds for Time:

10 Banded Plank Rows, rest :10

10 Dumbbell Curls, Rest :10

Strength:
EMOM 8:00 3 front squats with 2 count pause @ 65%
EMOM 4:00 5 Romanian Deadlifts (same weight as Front Squat)
Metcon:
For Time:

50 Toes to Bar Buy In

Then:

50 Front Rack Walking Lunges (115,75)

Drop Bar= 10 Bar Facing Burpees

12:00 Time Cap

Accessory Work:
150 Banded Pull Throughs

Metcon:
3 Rounds for Time, With a Partner:

Run, 800 m

40 Wall Balls, 20/14 lbs

30 Box Jump Overs, 24/20 in

20 Power Snatches, 95/65 lbs

10 Overhead Squats, 95/65 lbs

Strength:
floor press: 5×5, Rest 1:30
21s Bicep Curls: 3 x 7-7-7, Rest 1:00
Metcon:
17:00 AMRAP:

Run 100 meters

20 Kettlebell Swings (53,35)

Run 100 meters

20/15 Push Ups

Accessory Work:
2 Rounds As Fast As Possible of :

75 Banded Push Downs

50 Barbell Rows (45,30)

Strength:
Back Squats: 6 x 5, Rest 2:00 between sets

Metcon:
For Time:

45 Deadlifts (155,105)

30 Hang Power Cleans (155,105)

15 Squat Cleans (155,105)

10:00 Time Cap

Accessory Work:
Landmines: 3 x 40 each, Rest 1:00 between sets

Benchmark WOD:

5 rounds for max reps of:

max rep Bench Press, 1x bodyweight

max rep Pull Ups

Strength:
Power Clean & Jerk:

Take a few sets working up to your 80%.

Then:

Every :90, do 2 reps @80% for 4 sets.

Metcon:
18:00 AMRAP with a Partner:

3 Power Cleans (135,95)

6 burpees

9 air squats

100 meter run

One partner completes a full round at a time.

Hamstrings & biceps accessory work:
3 rounds:

banded leg curls x 30 each. Rest :30.

Reverse barbell curls x 10.  Rest :30