Hang Power Cleans 95/65, 115/75, (Beef: 12 @135/95), (Bison: 12@ 155/105) Down Ups (ADV: Burpees) (Beef: 12 BFB) Rope Climb (ADV: 2) (Beef: 3 or 2 Short) *(2) 70m Sled Push @ some point

B.)

Ascending AMREP in 6 Minutes 2 Deadlift 75/55, 95/65, 115/75 (DB Option: 35/15, 45/25, 50/35) 2 Barbell Lunge 75/55, 95/65, 115/75 (DB Option: 35/15, 45/25, 50/35) 2 Shoulder to Overhead 75/55, 95/65, 115/75 (DB Option: 35/15, 45/25, 50/35) 70m Run 4 4 4 6 6 6

A.) Rx'd

A.) ADV

@ Some Point: (1) 200m Farmer Carry, D-Ball or Sandbag Carry (1) 20/15 Cal Bike or 25/25 Cal Row Rx'd + ADV AMRAP in 20 minutes Wall Balls (ADV: 12) DB Snatches 45/25, ADV: 50/35 or 7 Power Snatch 75/55) Situps or Hanging Knee Raises (ADV: 6 T2B) Beef/Bison: 15 Wall Balls (Bison: 20) 15 DB Snatch 55+/35+ or 75# Power Snatch (Bison: 20) 15 Toes to Bar (Bison: 20)

A.) Squat Clean or Snatch

ADV: 1

B1.)

B2.)

Max Push-Ups, HSPU, or Distance HS Walk in 2 Minutes

Compare 1/26/19 Rx'd and Adv

Double Unders or 30 Single Unders or 15 Jumping Air Squats (ADV: 30 DU) Pullups (ADV: 10) Clean and Jerks 95/65, 115/75

Compare 1/26/19 Beef

60 DU 10 C2B or 6/4 Bar or Ring Muscle Ups 8 Clean and Jerks Ascending each round: 135/95, 155/105, 165/115, 185/125)

A.) 12 minute clock

12 minutes to work up to a heavy 1 rep of either Push Press or Push Jerk

B.)

ADV. 12 @ 50/35 & 6 Toes to Bar BEEF 12 @ 55+/40+ & 9 Toes to Bar -------- Choose from 70m Sled Push( Rx'd 30lbs. men / 15lbs. women) (ADV.& BEEF 45/30).... or 6 REPS D-Ball or Sandbag Over the Shoulder

Partner Saturday

1 person performs AMRAP while partner performs "cardio". switch each time partner finishes cardio portion. Cardio Options: 403m Run 500m Row or Ski 25men / 20 women Calorie Bike ---------- Rx'd 10 Double Unders or 25 Single Unders ADV. 115/75 & 6men / 4women Chest to Bar Pullups or 3/2 Bar Muscle Ups & 20 Double Unders BEEF 135/95 5 men/3 women Bar Muscle Ups & 30 Double Udners

A.)

10 minute alternating EMOM: EVEN minute: Max Rep Pushups ODD minute: Row Calories (10/8 Rx'd, 12/10 ADV.) -- or Bike/Ski/Air Runner Calories (8/6 Rx'd, 9/7 ADV.)

B.)

Rx'd - Russian KB Swing 53/35 or KB Snatch 35/18-20 ADV. Russian 70/44 or KB Snatch 44/26 Beef - American Swing 70/53 or KB Snatch 53/35 10 minute alternating EMOM: EVEN minute: Max Rep KB Swing or KB Snatch ODD minute: Row Calories (10/8 Rx'd, 12/10 ADV.) -- or Bike/Ski/Air Runner Calories (8/6 Rx'd, 9/7 ADV.)

ADV. perform 1 on the minute, approx. 85-90% 1RM

B.)

6 MIN. CLOCK 500m men / 400m women Row 20 Back Squats 95/65 Max Rep Ground to Overhead in remaining time

A.) Rx'd

increase load on each set

A.) Advanced

score SUM of (3) heaviest 3's and (3) heaviest 1's

B.) Rx'd

"down ups" are similar to burpees, only you don't perform a pushup. :)

B.) ADV. & Beef

"strict burpee" means no worming on the down or up.... doesn't have to be slow, just good. :)

A.) 12 minute clock

12 minutes to work up to a heavy 2 Rep Deadlift. 2 second pause between reps. Note: If you're still new to CrossFit or lifting weights in general,(12 months or less) stay at 5 reps, rather than 2.

B.)

ADV. 185/125, 9 Box Jump Overs, 12 Wall Balls. ---- Beef 225/155 Bison 275/185

ADV. 6 men / 4 women C2B Pullups or 3/2 Bar or Ring Muscle Ups -- 96/65 Shoulder to Overhead. ------ BEEF 6/4 Bar or Ring MU 115/75 Shoulder to Overhead ---- BISON 9 Bar or Ring MU, 135/95 Shoulder to Overhead

Read notes!!

This is not an amrap you will score each round for time. After the work is completed whatever time you have left in each four minute interval you will rest. Every 4 minutes for 20 Minutes 14/11 cal row or 10/7 cal Bike or 140m run (adv row 18/15, AB 12/9, run 200m) 12 Single Dumbbell step ups 45/25 (adv 50/35) (Beef 14 @ 55+/40+) 70m Farmer Carry ~45/25 ~50/35 70/53 *Score time for each cycle*

Partner Saturdays

8 sets 200m run or 250/200m row *one works while other does Burpees* -directly into- 6 rounds (Adv + Beef 7 rounds) 12 Russian Kb swings 53/35 (70/44) (Beef am swings 70/53) 12 Wall Balls (beef 15 Wall balls) 8 Box Jumps (adv 10) (beef 12) *partners may break up work however they want* **Two separate scores: one for total time, another for total burpees**

Han Solo version

4 sets 200m run or 250/200m row *after each run or row perform :45s of max burpees* -Directly into- 5 Rounds 10 Russian Kb swings 53/35 (70/44) (Am swings 70/53) 10 Wall Balls (Beef 14) 8 Box Jumps

Back or Overhead Squat

*compare similar 12/3/19*

12-10-8-6-4-2 Ground to overhead (95/65) (115/75) (135/95) Hanging Knee raises or sit ups (adv 4 toes to bar) (beef toes to bar)

4 Rounds 1 Minute Max Cals -:30s of rest- 1 Minute of grunt/Skill work -:30s of rest 1 minute of max DB snatch 45/25 (adv 50/35 or KB sn 53/35) (Beef alt 50+/35+) -:30s of rest- *score Cals + snatches* Grunt/Skill work options D-Ball/ Sandbag over shoulder D-Ball/Sandbag 70m Carry Yoke back/front/ overhead hold Farmer Carry Sled push Handstand walks/ Push ups Bar/Ring muscle up Rope Climb Double unders