Strength:

Take 15-20 min. to build up to a heavy-ish Snatch.

D1: Full

D2: Power

D3: Hang Power

Workout Of the Day (conditioning):

AMRAP in 5

6 DeadLift

12 Wall Ball (no Rx’d weight, pick a challenging load but hit the target!)

Rest 3 minutes

AMRAP in 5

10 KB Swing

20 Alt. Jumping Lunges

D1: 185/125—70/53

D2: 155/95—53/35

D3:135/75—35/26

Strength:

EMOM for 12 min.

Even mins: 3-5 strict pull ups
Odd mins: sprint 100m

Workout Of the Day (conditioning):

50*40*30*20*10*

-Sit Ups

-HR push ups

*2 rope climbs after each round.

D1: 15′
D2: 10′
D3: 6 monkey hangs

Coach Jane making rope climbs look easy!

Strength:

Take 15-20 minutes to establish a 3RM of a Deadlift.

Workout Of the Day (conditioning):

100 double under’s

50 Alt. KB or DB snatch

40 toes to bar

30 hang power cleans

200m run

D1: 70/40–155/85
D2: 53/30–135/75
D3: 35/20–95/55

Strength:

Spend 15-20 minutes to establish a new 3RM of a back squat.

Workout Of the Day (conditioning):

Complete AMRAP in 12 minutes of-

10 Front squats

20 Box Jump overs

D1: 135/95–24″/20″
D2: 105/75–24″/20″
D3: 75/55–18″/12″

Congratulations to our CFBA’s for an awesome event held at CrossFit 2.0 in San Marcos. It was a charity competition to help raise money to help find a cure for cancer. Great job guys!!!

Strength:

Take 15-20 minutes to find a heavy-ish single of a power snatch.

Workout Of the Day (conditioning):

-6 rounds-

In 90 seconds complete AMRAP of:

6 Hang Power Snatch’s
9 Toes To Bar
30 Double Under’s

Rest 90 seconds

*Pick up where you left off at the start of each new round.

D1: 95/65
D2: 75/45–15 double under’s
D3: 55/35–30 singles