“GRATITUDE”

4 Rounds for Time:

11 Power Snatches or 22 SA DB Snatches

400 Meter Run

12 Handstand Push Ups or L-Seated DB Presses

22/18 Calorie Row

12 Burpees

“GRATITUDE”

4 Rounds for Time:

11 Power Snatches or 22 SA DB Snatches

400 Meter Run

12 Handstand Push Ups or L-Seated DB Presses

22/18 Calorie Row

12 Burpees

“GRATITUDE”

4 Rounds for Time:

11 Power Snatches or 22 SA DB Snatches

400 Meter Run

12 Handstand Push Ups or L-Seated DB Presses

22/18 Calorie Row

12 Burpees

Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Ever 90 sec for 8 Rounds (12 minutes)
1 hanging squat clean +
1 squat clean and jerk
(OK to drop) if plates larger than #25 on each end.
WOD
For time:
Buy-in
100 double-unders 2:1 singles, then
5 squat cleans 135/95; Rx+ 185/125
15 pull-ups; Rx+ Chest-to-bar
4 squat cleans 135/95; 185/125
12 pull-ups; C2B
3 squat cleans 135/95; 185/125
9 pull-ups; C2B
2 squat cleans 135/95; 185/125
6 pull-ups; C2B
1 squat clean 135/95; 185/125
3 pull-ups; C2B

Strength
Ever 90 sec for 8 Rounds (12 minutes)
1 hanging squat clean +
1 squat clean and jerk
(OK to drop) if plates larger than #25 on each end.
WOD
For time:
Buy-in
100 double-unders 2:1 singles, then
5 squat cleans 135/95; Rx+ 185/125
15 pull-ups; Rx+ Chest-to-bar
4 squat cleans 135/95; 185/125
12 pull-ups; C2B
3 squat cleans 135/95; 185/125
9 pull-ups; C2B
2 squat cleans 135/95; 185/125
6 pull-ups; C2B
1 squat clean 135/95; 185/125
3 pull-ups; C2B

Strength
Ever 90 sec for 8 Rounds (12 minutes)
1 hanging squat clean +
1 squat clean and jerk
(OK to drop) if plates larger than #25 on each end.
WOD
For time:
Buy-in
100 double-unders 2:1 singles, then
5 squat cleans 135/95; Rx+ 185/125
15 pull-ups; Rx+ Chest-to-bar
4 squat cleans 135/95; 185/125
12 pull-ups; C2B
3 squat cleans 135/95; 185/125
9 pull-ups; C2B
2 squat cleans 135/95; 185/125
6 pull-ups; C2B
1 squat clean 135/95; 185/125
3 pull-ups; C2B

Strength
Back Squat
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 12
1 – 2 – 3 – 4…
Thruster 95/65; Rx+ 135/95
2 – 4 – 6 – 8…
Row Calories
Score = total reps

Strength
Back Squat
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 12
1 – 2 – 3 – 4…
Thruster 95/65; Rx+ 135/95
2 – 4 – 6 – 8…
Row Calories
Score = total reps

Strength
Back Squat
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 12
1 – 2 – 3 – 4…
Thruster 95/65; Rx+ 135/95
2 – 4 – 6 – 8…
Row Calories
Score = total reps

Strength/Skill
Every 90 seconds for 8 rounds
Round 1 – 4
2 Squat Snatches 60 – 80%
Round 5 – 8
1 Squat Snatch 80 – 90%
WOD
AMRAP 15
3 Squat Snatch 115/75; Rx+ 135/95
6 Chest-to-Bar; Rx+ Bar Muscle-ups
12 Burpees over Bar

Strength/Skill
Every 90 seconds for 8 rounds
Round 1 – 4
2 Squat Snatches 60 – 80%
Round 5 – 8
1 Squat Snatch 80 – 90%
WOD
AMRAP 15
3 Squat Snatch 115/75; Rx+ 135/95
6 Chest-to-Bar; Rx+ Bar Muscle-ups
12 Burpees over Bar

Strength/Skill
Every 90 seconds for 8 rounds
Round 1 – 4
2 Squat Snatches 60 – 80%
Round 5 – 8
1 Squat Snatch 80 – 90%
WOD
AMRAP 15
3 Squat Snatch 115/75; Rx+ 135/95
6 Chest-to-Bar; Rx+ Bar Muscle-ups
12 Burpees over Bar

STRENGTH
Deadlift
5 x 3 @ 75%
3+ @ 75%
WOD
CrossFit Open 24.2
AMRAP 20
300m row
10 deadlifts 185/125
50 double-unders

STRENGTH
Deadlift
5 x 3 @ 75%
3+ @ 75%
WOD
CrossFit Open 24.2
AMRAP 20
300m row
10 deadlifts 185/125
50 double-unders

STRENGTH
Deadlift
5 x 3 @ 75%
3+ @ 75%
WOD
CrossFit Open 24.2
AMRAP 20
300m row
10 deadlifts 185/125
50 double-unders