Strength: Back Squat 3-3-3-3-3 *Pause for 5sec at the bottom of the last rep of each set Metcon: 5 Rounds for time: 7 Power Cleans (#70/45) 15 Pushups 15 V-Ups Endurance: AMRAP in 35min of: Run 200m w/DB 8 DB Devil Press (#15/10, x1) 8 V-ups 8
Strength: Weighted Dips 5-5-3-2-2 Metcon: AMRAP in 20min of: 6 Deadlifts (#100/70) 8 Toes-to-bar 10 Box Jumps Endurance: 10 Rounds for time: Sprint 100m 10 Pushups 20 Air-Squats Sprint 100m 10 DB Push-Press (#15/10, x1) 20 DB Situps
Strength: Press 5-5-5-5-5 20sec Hollow hold after each set Metcon: 5 Rounds of: On a 3min clock: 10 Dumbbell thrusters (#22.5/15, x2) 10 Pull ups Max effort Double Unders on remaining time. Rest 1min between each round *Score is total number of double-unders over the 5 rounds
Skill: Handstand practice for 12mim Metcon: 3 Rounds for time: Run 800m 6 Squat Cleans (#80/50) 12 Strict HSPU
Strength: Paused Front Squats 2-2-2-2-2 *pause for 5sec at the bottom of each rep Metcon: For time: 12 C2B Pullups 20 Overhead Lunges (#22.5/15, x1) 24 Pullups 20 Overhead Lunges 48 Toes-to-bar 20 Overhead Lunges Endurance (Outdoor): For time: Run 400m 50 Double Unders 50 KB Swings (#16/
Strength: E2MOM for 8 sets (16min): Front Squat + Thruster + Push Press (1+1+1) *same weight for all sets, go heavy Metcon: AMRAP in 14min of: 4-8-12-16... Hang Power Cleans (#50/35) 12 Box Jump Overs 24 Double Unders Endurance (Outdoor): Location details: https://www.facebook.com/groups/crossfitpanda/permalink/
Strength: 15min build to a heavy load for this complex: Power Clean + Hang Power Clean + Hang Squat Clean (2+2+2) Metcon: 5 Rounds for time: 3 Power Cleans (#80/50) 6 Single-arm Devil Press (#22.5/15, x1) 9 Burpees over the bar
Strength: Overhead Squat 3-3-3-2-2-2 Metcon: AMRAP in 15min of: 7 Power Snatches (#60/40) 20 Jumping Lunges Run 200m Endurance: 4 Rounds for time: 20 Pushups 20 Air Squats 20 Situps Run 800m 20 Kettlebell Swings (#16/12) 20 Wallballs (#10/6) 20 Box Jumps
Strength: Romanian Deadlift 6-6-6-6 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) HSPU
Strength: Weighted Pullups 5-5-5-2-2 Metcon: 5 Rounds for time: 10 Push-Press (#60/40) 20 Lateral bar hops 30 Situps Endurance: 5 Rounds for time: Run 800m 31 Wallballs (#10/6) 25 Burpees 19 Pushups
Skill: Pistol Squat Metcon: 7 Rounds for time: 10 Pistols 7 DB Hang Clean and Jerks (#22.5/15, x2) 5 Box Jump Overs
Strength: Back Squat 5-5-3-3-1-1 Metcon: AMRAP in 14min of: 8 Deadlifts (#70/45) 4 Hang Squat Cleans (#70/45) 200m Weighted Run (#20/15 plate)
Strength: 4 Sets: Max Strict Ring Dips 10sec Ring Support 20sec Hollow Hold Rest 2min Metcon: 5 Rounds for time: 5 Burpees 7 Power Cleans (#70/45) 9 HSPU 50 Double Unders Endurance: AMRAP in 35min of: 50 Double Unders 40 Reverse Lunges 30 Abmat sit ups 20 Suitcase Deadlifts
Strength: Push-Press 5-5-5 Push-Jerk 3-3-3 Metcon: AMRAP in 15min: 4-8-12-16.... Wallballs (#10/6) DB Snatch (#22.5/15, x1) DB Goblet Lunges Weightlifting: -Shoulder and squat mobility -Split jerk drills (Practice) -Front squat+Push press with pause -Push press in split jerk position -Jerk balance -Clean start position+First pull
Skill/Strength: Power Snatch 3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Pushups 12 Clusters (#43/30) Endurance: For time: Run 800m 140 Situps 120 Jumping Lunges 100 Kettlebell Swings (#16/12) 80 Wallballs (#10/6) 60 Burpees Run 800m
Strength: Front Squat 3-3-2-2-2 Metcon: For time: 25 Burpees 50 KB Cleans (#24/16, x1) 50 V-ups 50 KB S2OH (#24/16, x1) 50 Deadlifts (#60/40) 25 Burpees
