Anything Goes

CrossFit

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Warm-up

Weightlifting

Snatch (8 Minute EMOM)

8 Minute EMOM

Every minute complete 5 Snatches starting at 40%

Add weight each set and record the weight for your final set

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Box Jump-Overs (24″/20″)

60 seconds of Push Press (95/65 lb.)

60 seconds of Rower (for Cals)

Rest 60 seconds

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Jolly Rancher

CrossFit

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Warm-up (No Measure)

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each) –

8 Alternating Spiderman and Reach –

12 Russian Baby Makers

3 Rounds:

5 Strict Pull-Ups

10 Russian Kettlebell Swings

15 AbMat Sit-Ups

Barbell Warmup (Empty BB)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Power + Power Jerk

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – 3 Push Jerks

We will be climbing in loading every 2 minutes.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build.

Metcon (Time)

For Time:

3 Rounds of Cindy, 12 Clean and Jerks (135/95)

2 Rounds of Cindy, 9 Clean and Jerks (135/95)

1 Round of Cindy, 6 Clean and Jerks (135/95)

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Jolly Rancher

CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each) –

8 Alternating Spiderman and Reach –

12 Russian Baby Makers

3 Rounds:

5 Strict Pull-Ups

10 Russian Kettlebell Swings

15 AbMat Sit-Ups

Barbell Warmup (Empty BB)

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Power + Power Jerk

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – 3 Push Jerks

We will be climbing in loading every 2 minutes.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build.

Metcon (Time)

For Time:

3 Rounds of Cindy, 12 Clean and Jerks (135/95)

2 Rounds of Cindy, 9 Clean and Jerks (135/95)

1 Round of Cindy, 6 Clean and Jerks (135/95)

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats