Buy In: Turf work 20 meters High Knees, Butt Kickers, Side Shuffle left, Side Shuffle Right, Cartwheel Left, Cartwheel Right, Handstand Walk.
Push Press 5 sets of 3 (from the floor- this means clean it and don't use racks). Progressive Loading record heaviest set.
11 Minute AMRAP
1 Rope Climb
4 Bar Muscle Ups (Sub 1:1 Dips/Pullups)
7 Handstand Push Ups (sub push press- don't use racks please!)
Buy In: 12 reps- band shoulder complex.
5 reps each position snatch progression
5 sets of 3 hang power snatch. Record heaviest set to Wodify.
copied and pasted from CrossFit.com:
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps (women's weight 53#)
12 chest-to-bar pull-ups
Post time to comments.
Buy In: 10 reps each: Unloaded barbell complex- back squats, shoulder press, front squats, push press, romanian deadlifts, hang power cleans.
Progressively load your squat to prepare for:
Squat (for time) 20 reps@80% (10 minute cap)
Complete 3 rounds of: Every 3 minutes complete 3 squat cleans, then 2 jerks.
Buy In: High five a trainer and salute the flag (minus the starbucks cup in your hand). Then prepare for swoleness with the Band Shoulder Complex.
Bench Press 7 sets of 2 reps progressive loading. Post heaviest set of 2 to comments.
Chins, Dips and Curls 3x8 circuit fashion (for pump, not for time- run and tell that to Wodify, homeboy)