A. Dynamics
B. Snatch Review
C. 10m EMOM:
D. 7m infinity ladder:
3/6/9/12/15/18...Hang Power Snatch 115/75
30 Dubs
15m - Dynamics
15m - kHSPU clinic
4 Rounds of 3m on/2m off:
10 kHSPU
10 Front Rack Lunges 115/75
25 Double Unders
15m - Dynamics
Strength - 20m to complete:
● 4x7 Deadlifts at 68/73/78/78%
● 10 Strict Pull Ups after each set
8m amrap with a partner:
Shuttle Sprints
*Sprint from the rig to the bay door, then backpedal to the pull up rig and tag your partner. Each
person completing 1 shuttle sprint = 1 round.
15m - Dynamics
10m - Ring Muscle Up Work
10m - Squat Clean Review
MetCon - 18m amrap:
7-6-5-4-3-2-1
Squat Clean 225/155 (or 70%)
Ring Muscle Ups (scaled CTB or Pull Ups 1:1)
*Complete 10 Bar Facing Burpees after each round.
**Scoring today, each time you complete a round +10 BFB is 1 round. So if an athlete
completes 3 cleans, 3 RMU, and 5 BFB, their score is 4+11.
15m - Dynamics
10m EMOM:
E- 6 KB Strict Press/arm
O- 8 Pendlay Rows
MetCon - 12m AMRAP in Teams of 3:
P1 - 20/15 Cal Row
P2 - 15 Box Jumps 24”/20” * No rebounding allowed .
P3 - Holds a plank on elbows
*Teams may only rotate when every team member is done their reps at each station. Score is
rounds & reps.
15m - Dynamics
10m - Rope Climb Technique
5m - Other Prep
MetCon - 10m amrap:
20 Russian KBS 32kg/24kg
15 BBJO 24”/20”
1 Rope Climb to 17’
*Rx+ is Legless
Mobility - Twisted Cross 2m/side, Lat Stretch 1m/side
Courtesy of Crossfit Linchpin 10.18.16 - Feel free to post results to their instagram that day!
15m - Dynamics
15m - Snatch Review
MetCon - FT:
400m Run
15 Squat Snatch 135/95
400m Run
12 Power Snatch 135/95
400m Run
9 OHS 135/95
*15m time cap
Mobility - 1m Runners Stretch/side, Puppy Dog Pose 2m, Seated Straddle 2m
15m - Dynamics
Strength - 20m:
● Establish a heavy 5 Back Squat, first rep 5s pause.
MetCon - 5m amrap:
5 KB Thrusters 24kg/16kg
*Must set the kettlebells down every 5 reps, and must complete all 5 reps for them to count.
15m - Dynamics
15m - Snatch & OHS Review
MetCon - 18m amrap:
7 Power Snatch 135/95
200m Run
11 OHS 135/95
200m Run
15 Strict HSPU
200m Run
15m - Dynamics
Strength - 25m:
● 7x1 Deadlift at 80/80/85/85/90/90/95%
● 3-5 Strict dips after each set, add load if possible. Stick with the same number of reps
every set.
MetCon - FT:
800m Run
15 Bar Facing Burpees
15 Thruster 95/65
*7m cap; pick a thruster weight that you can do unbroken.
15m - Dynamics (include Double Under drills)
10m - S2OH Cycling
10m - Kipping Drills
MetCon - 5 Rounds of 2m on/2m off:
50 Dubs
10 Shoulder 2 Overhead 165/105
*Max TTB remaining time
Mobility - Puppy Dog Pose
15m - Dynamics
10m - Kipping Clinic
10m - Pistol Review & Scaling
MetCon - 5RFT:
15 Chest to Bar Pull Ups
30 Alternating Pistols
*15m time cap
**Scaling today for pistols - KB Goblet Lunges. Box step ups holding a med ball.
15m - Dynamics
20m to complete:
5 Sets of 4 - 75%, 75%, 80%, 80%, 85%
Between each set, complete a set of 15 unbroken perfect push ups (add load/use rings if possible)
FT:
100 Double Unders
40 KB Hang Snatches (alternate arms every 5 reps) 32kg/24kg
100 Double Unders
*8m time cap
15m - Dynamics
10m EMOM:
E- 8 Strict TTB (scale with straight leg raises as high as possible)
O- 6 Good Mornings @ 20-25% of 1RM DL
MetCon - 7m amrap:
10 Med Ball Cleans 20/14lb
10 WBS 20/14lb
15m - Dynamics
10m - Hang Power Clean Review
10m EMOM:
Hang Power Clean, ascending
10 rounds, 30s on/30s off:
Bar Over Burpees
15m - Dynamics
10m - Ring Muscle Up Work
FT:
15-12-9 Thrusters 95/65
9-7-5 Ring Muscle Ups (scale 1:1 CTB or Pull Ups)
*400m Run after each set
*15m time cap
15m - Dynamics
10m - C&J Cycling Review
FT:
27-21-15-9
Wallball Shots 20/14lb to 10’/9’
Clean & Jerks 95/65
*15m time cap
The clean and jerk should be light today!!!
15m - Dynamics
15m - Kipping HSPU Clinic
15m - Rope Climb Clinic
15m amrap:
200m Run
25 Double Unders
10 HSPU (scaled with push ups)
1 Rope Climb to 17’
*Pays to be a winner on the rope climbs. First come, first served.
15m - Dynamics
15m - Movement Prep
There will be 2 scores today - the first for your 1k, and the second for your total time to complete the workout.
In waves, FT:
1,000m Row
-into-
2 rounds:
21 Back Squats
15 Hang Power Cleans
9 Strict Press
*Rx barbell load is 115/75
**15m time cap
15m - Dynamics
15m to complete:
4x7 Deadlifts at the following percentages: 65%, 70%, 75%, 75%
Athletes will calculate their numbers for the day at the start of class - each set of 4 will be at these prescribed weights based off of their most recent 1rm test - not their lifetime PR.
MetCon - 3RFT:
400m Run
20 Bar Over Burpees
*10m time cap - athletes will leave their barbell out and loaded for the workout once deadlifts are complete.
10m - Dynamics
Strength - 10m EMOM:
E- Strict Pull-Ups, Max Set (perfect hollow body positions here!)
O- V-Ups, 30s max reps
MetCon - FT:
20-10-20
OHS 135/95
Box Jump Overs 24”/20”
*10m time cap