Competitor
Front Squat
3 x 2

Glute Ham Raise
3 x 10
-or-
Press from the split
3 x 5 @ moderate weight (If you have problems catching the jerk with locked out arms in a proper deep split, choose this exercise)

10 Minutes:
Row for Max Calories
- alternating
* 30 seconds max effort
* 30 seconds 50-60%

General
Broad Jump
5 attempts at max distance

For Time:
Row 1000m
50 Weighted Step Ups 70/53# Kettlebell (held like a goblet squat)
Row 1000m

More toying around with what’s heavy for us mere mortals.

Competitor
Clean Deadlift + Clean + Jerk
Max for the Day

Push Press
5RM

12 Min AMRAP:
Ascending Ladder
1 Squat Clean 155/105#
1 Bar Muscle-up
2 Squat Cleans
2 Bar Muscle-ups
…

General
Deadlift
2 x 5

12 Min AMRAP
Ascending Ladder
1 Squat Clean (155,105)
1 Pull-up
2 Squat Cleans
2 Pull-ups
…

“Coaches coach, but coaches train. In our industry, if your gonna preach it, ya gotta be trying to do something.”

Competitor
Snatch Deadlift + Snatch
Max for the Day

Back Squat
5RM

1 minute at each station with a 10 second transition time, for total reps of:
Burpees
Walking lunge
Push-ups
Double unders
Knees to elbows
Rope Climbs
Box jump 24/18″
Goblet Squat 70/53#
Sumo Deadlift High Pull 70/53#
Sit-ups

General
Back Squat
5 RM
Then two sets of 5 minus 10% of above max

1 minute at each station with a 10 second transition time, for total reps of:
Burpees
Walking lunge
Push-ups
Double unders
Knees to elbows
Pull-ups
Box jump 24/18″
Goblet Squat 70/53#
Sumo Deadlift High Pull 70/53#
Sit-ups

See ladies, you’re not the only one.

Competitor
Snatch
Max for the Day
Then 3 Doubles

Glute Ham Raise
3 x 10
-or-
Back Squat
5 x 5

4 Rounds for Time:
20 Kettlebell Swings 70/53#
10 Box Jumps 30/24″
Run 400m

General
Press
3RM

4 Rounds for Time:
20 Kettlebell Swings 53/35#
10 Box Jumps 24/18″
Run 400m

250kg…

Clean
1RM

For Time:
30 Snatches 95/65#
20 Plyo Push-ups
30 Toes to bar
20 Overhead Squats 95/65#
30 Calories on the Rower

Competitor
Front Squat
3 x 2

2 x ME Muscle-Ups
*Chest to Bar Pull-Ups for those scaling

For Time:
Partition the movements as needed
100 Burpees
300 Double Unders

General
15 min AMRAP:
10 Burpees
25 Double Unders

Rest 5 Minutes

Row 1000m at 100% effort

275 pounds is just a toy for some people.

Competitor
Clean + Clean + Jerk
Max for the Day

Snatch Grip Push Press
3RM

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

General
Deadlift
1RM

Five rounds for time of:
135/85 pound Deadlift, 12 reps
135/85 pound Hang power clean, 9 reps
135/85 pound Push jerk, 6 reps

A lot of this is just a fancy way of saying workouts like CrossFit can be pretty damn effective…

Competitor
Back Squat
5 RM

Snatch
Work up to between 80-90%

Partner WOD:
Snatch (full) – 5 each 155/103#
Then one partner completes a full round while the other partner rests:
10 Rounds total (5 rounds each) of
10 Wallballs 20/14#
10 Toes to Bar
Snatch (full) – 5 each 135/83#

General
Back Squat
3 x 5

Partner WOD:
Row 500m each
Row 250m each
Then one partner completes a full round while the other partner rests:
10 Rounds total (5 rounds each) of
10 Wallballs 20/14#
10 Toes to Bar
Row 500m each
Row 250m each

Competitor
Snatch
Max for the Day

Snatch Deadlift
3 x 3
-or-
Back Squat
5 x 5

For Time:
30 Burpee Muscle-Ups

If you cannot perform a muscle-up, do the below workout, “Bella”.

General
Back Squat
5RM

“Bella”
Complete 21/15/9 reps for time of:
Thrusters (M:95#/W:65#)
Burpees

“On Jan. 25, 2012 the I Am CrossFit family performed a workout called “BELLA”. It was dedicated to a beautiful and courageous little girl fighting cancer. Today, she became an angel. As I write this I can’t help but water up and think of her family and all the people she touched.

I ask that the CrossFit community please share and perform this workout and send your love to her family. I added my two favorite children songs. Those are for you Bella, may you rest in peace.”

This was Bella’s story:

“I was born on December 12, 2002, & was 4 1/2 when I became paralyzed from a tumor on my spine & diagnosed with Alveolar Rhabdomyosarcoma, Stage 4 on 7/17/07. I went thru 54 weeks of chemo and 16 weeks of radiation to all 7 tumor sites and was in remission. I am able to walk, run and jump again! In April 2009 they found a tumor in my brain and I had full brain radiation ,more chemo and an antibody treatment and was again in remission. On 9/28/11 there was a tumor found in my right ovary which was removed and the area was radiated. On 1/12/12 they found 3 new tumors in In my abdomen And I had more chemo and an antibody treatment. One month after this treatment in August 2012, 4 more tumors were found in my pelvis so I had chemo again. Jan 2013 the tumors were found to have grown while on chemo so I went to Houston to have a 16 hour surgery to remove the tumors, my uterus, my ovaries and have my entire abdomen washed in hot chemo. I am still recovering from the side effects and issues of the surgery. Please pray for me as I undergo my treatment and receive God’s full healing.

Love,
Bella

Snatch
5 x 2

3 Rounds for Time:
10 Power Cleans 135/95#
20 Wallballs 20/14#
500m Row