Strength: Squat Snatch
2-2-2-2-2 Touch & Go

WOD: 21-15-9
Squat Snatch 95/65
Handstand Push Ups

Strength:
Yoke Carry 50 ' Max Effort
Then
Farmers Bar Carry 50' Max Effort

WOD: Amrap 15 Min
Run 200 Meters
5 Ring Muscle Ups
10 Dead Lift 275/185

WOD: "Monday Mash" Courtesy Of CrossFit Linchpin

9-15-21 reps for time of: 
Kettlebell Swing 53/35 
Thruster 75/55 
Pull-up 

3 Rounds for time of: 
25 GHD Sit-ups 
25m Handstand Walk 

5 Rounds for time of: 
50 Double-unders 
5 Squat Cleans 155/105 

*Rest 5 minutes between workouts

Strength: Bench Press
5-5-5-5-5-5-5
Do 3 Bar Muscle Ups Between Sets


WOD: 2 Rounds
100 DU's
50 SDHP 75/55
25 HSPU

Emom 10 Min
7 Box Jumps 24/20
7 Kb Swings 1.5/1 pood

Strength: Squat Clean off boxes
2-2-2-2-2-2-2


WOD: Regional Event 2
21-15-9
Dumbell Snatch 80/50
Ring Dips

Weight Training: Back Squat 135/95 (Bring Sally Up Song)


WOD: 5 Rounds
Run 400 Meters
30 Push Ups
20 V-Ups
Option 10 Ring Dips

Strength: Hang Squat Snatch
2-2-2-2-2

WOD: Amrap 12 Min
Cal Row 20/15
10 Toes 2 Bar
5 Stone 2 Shoulder 140/95

WOD: Monday Mash Courtesy Of CrossFit Linchpin

21-15-9 reps for time of: 
Deadlift 225/155 
Wall Ball 20/14 
Chest-to-bar Pull-ups 

3 Rounds for time of: 
15 Burpees, bar-facing 
15 Shoulder to Overhead 135/95 

4 Rounds for time of: 
40 Air Squats 
4 Rope Climbs, 15 ft 

*Rest 5 minutes between workouts

Strength:


WOD: Amrap 4 Min
8 Hang Power Cleans
4 Latteral Burpees

Rest 4 Min

 Amrap 4 Min
8 Hang Power Cleans
4 Latteral Burpees

Strength: Bench Press
5-5-5-5-5-5-5
Do 10 Toes Thru Rings Between Sets



WOD:7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions

WOD: Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Strength: Snatch high pull + hang power snatch
3-3-3-3-3


WOD: AMRAP 20 Min Courtesy of CrossFit
10 Dumbell Squat Cleans 45/25
15 Pull Ups
20 Box Jumps 24/20

WOD: Monday Mash Courtesy of CrossFit Linchpin

5 Rounds for time of: 
10 Kettlebell Clean & Jerks, 53/35 
3 Ring Muscle-ups 

3 Rounds for time of: 
50 Double-unders 
10 Overhead Squats 135/95

For time: 
1 Mile Sandbag Carry 100/70 

*Rest 5 minutes between workouts 
*1st Workout Courtesy of CrossFit

Row 500 Meters
Burgener Warm Up
Skill Transfer Work
Row 500 Meters


Strength: Squat Snatch


Wod: 2 Rounds
10 Dead Lift 315/220
20 Deficit HSPU 4.5"
30 Front Squat 95/65

Strength: Bench Press
8-8-8-6-6-6-4-4-4-2-2-2
Alternate between sets 45 sec Handstand holds or Handstand Walk for 30'

WOD: 21-15-9
Shoulder 2 Overhead 135/95
Chest 2 Bar Pull Ups

Strength: Squat Clean & Jerk
3 reps 50%x2
3 reps 60% x2
3 reps 70%
2 reps 80%

Wod: Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 lb.
Stop at 20 minutes.

WOD: "Monday Mash" Courtesy of CrossFit Linchpin

9-15-21 reps for time of: 
Calories, Rowing 
Power Snatch 115/80 

5 Rounds for time of: 
15 GHD Sit-ups 
10 Ring Dips, strict 
1 Legless Rope Climb, 15 ft 

3 Rounds for time of: 
15 Back Squats 135/95 
15 Burpees, bar-facing 

*Rest 5 minutes between each

Strength: Split Jerk out of a rack load from a empty bar ahap

WOD: Run 800 x 2 Rest 2 Min between runs
Run 400 X 2 Rest 90 Sec between runs
Sprint 200 x 2 Rest 1 min between sprints

Emom: 12 Min

Odd: 15/12 Box Jumps 24/20

Even: 3 Stone 2 Shoulder ahap

WOD: Amrap 7 min

28 DU

7 Power Cleans 135/95

Strength:Squat Clean
5 Reps @ 60%
3 Reps @ 70% x2
2 Reps @ 80% x2

WOD: 4 Rounds
Run 400 Meters
20 Ab Mat Sit Ups
10 Push Jerk 115/75