Modified Jackie

5 rounds:

20 DU

5 Squats

5 Push ups

5 TRX Rows

Jackie (modified)

100 SDHP (bar)

50 Thrusters

30 Pull Ups

Run, Clean, Double-under

Strength 

4X3 Clean at 75% 1RM

For TOTAL time: 

1 mile run (2 laps around block)

then

3 rounds

100 double unders 
10 squat cleans 115/75

CINDY

Bear complex 1RM

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press

CINDY

AMRAP 20

5 pull ups

10 Push Ups

15 squats

Tires and Sandbags and Kegs...

Running Chipper

Strength/Skill:

2RM Snatch

12 OHS 115/75

200M Run

50 KBS

400M run

25 Wall balls

800M run

12 OHS 115/75

Pull ups, Deads, Sprints

Strength:

Deadlift: Warm up to 5 rep max, then do 3X5 with it

5 rounds:

5 Burpee pull ups

10 Deadlifts 135/95

100M run

Double Unders + Box Jumps + Pull Ups + Squats

Skill

3 rounds

5 HSPU

10 second HS hold

then

30 pull ups

3 rounds

50 Double Unders

10 box jumps

50 Double Unders

10 Pull Ups

50 Double Unders

10 Squats

Push, Bench, Wall balls

Strength

Bench Press: 

Work up to a 5RM in 4 sets, 

then take 65% of that weight and do 20 reps

AMRAP 15

7 Push Press 135/95

12 Dumbell Bench Press

17 Wall Balls

Box Jumps, SDHP, Double Unders

Strength

Power Clean

4X5

4 rounds

15 Box Jumps

25 SDHP (45)

35 Double Unders

Upper Body Blast!

Strength:

Push Press (using 1 rep max)

65%X5

75% X5

85% X Max rep

EMOM 15

Even: Push Ups

Odd: Push Press 115/75

Post total reps.

KBS + K2E + Run

Strength:

Find 1 rep max Ground to overhead DB

WOD

10 1-arm KBS each,

10 k2e

100M run

15 1A KBS

15 k2e

200M run

20 1-A KBS

20 k2e

400M run

Squats and jumps!

Strength

8-6-4-2-2

2 Rep Front Squat

WOD:

25-20-15-10-5

Overhead Squat (95/65)

Box Jumps

Situps

CrossFit Total

1 Rep Max
Squat
Deadlift
Strict Press

Helen

Skill:

Hollow to Arch Roll  -  50 total

5 rounds

10 KB SDHP

10 Squats

WOD:

Helen

3 round for time:

400 meter run

21 KBS (55 lbs)

12 pullups

Open WO 14.5

21-18-15-12-9-6-3 reps for time of: 
Thrusters 95/65
Burpees

Sit ups, Push Ups, Squats, Pull Ups, Dips

Handstand Walk Practice or HSPU or Muscle up practice for 12 min

15 min AMRAP

50 sit ups

50 push ups

50 squats

50 pull ups

50 dips