10min AMRAP

How High Can You Go?

5 sets of: *Re-grip Deadlift x 3 Rest 2-3 min b/w sets *Each Rep must be returned to the ground with control.  Each rep must be a clear dead stop at the bottom (OPEN FINGERS to show Re-Grip) before pulling the next rep. Amrap 10 mins: 2-4-6-8-10-12-etc Handstand push ups Front squat (135/95)

Judgement Day

Every 2 min for 20 min Clean and Jerk x 1 * goal for this is to find your new 1RM. Let’s see what you got! Courtesy of CrossFit.Com Amrap 10 min: 10 power snatch (95) 10 burpees

Lucille

Every 2 minutes for 12 min Front squat x 2 @ 90% 2 sets of: Max reps at 85% Rest 3 minutes Amrap 10 min: 4 Deadlift (245/165) 8 pull-ups 12 KB swings (53/40)

Monster Mash

Spend 20 minutes working to your heaviest Overhead squat double for the day AMRAP 10 mins: 3-6-9-12….. HSPU DB snatch (70/50)

Work Flow

8 sets of: Clean 1.1( reset after each lift) Rest 2 min *work up to heaviest double of the day AMRAP 10 min: 4 clean and jerks (155/110) 8 bar hop burpees 12 Russian KB swings (70/53)

Viva La BioDome

Every 90 seconds for 12 minutes: 4 Deadlifts + 1 Hang clean Work to whatever feels heavy, but allows you to have proper technique. Then AMRAP 10: 1 Power Clean (165/115) 1 Front squat (165/115) 1 S2OH (165/115) 2 Power cleans 2 front squats 2 S2OH 3 Power clean 3 front squats 3 S2OH Etc…..

Man on Fire

Back Squat Every 3 min for 15 min perform 3 backsquats at 85%-90% 1RM Metcon AMRAP 10 min 5 pullups 10 ring dips 15 wall ball (20/14)