WOD

Back Squat: 3 Sets of 5 Reps @ 70%, 2 Sets of Sub Max Reps @ 60%
-------------------------------------------------------------------------------------
1,200M Run
Alt Dumbbell Suitcase Lunge-80(50#-M/35#-W)*
Hand Release Push Up-40

Then,

Max Rep Rope Climb, With Remaining Time:

14min Time Cap:
----------------------------------------------------------------------
*Lunge in place, Forward or Reverse, No Walking Lunges

WOD

Weightlifting Program Posted on the Board:
----------------------------------------------------
DB Bench Press-6-10 Reps
Hanging Leg Raise-10
Deadlift-5 @80%

x5 Rounds, Then,

Weighted Push Up-15-25(35#-M/25#-W)
V-Up-20

x3 Rounds:
--------------------------------------------------
Assault Bike-60 Cal
Wall Ball-50(30#/20#)
Lateral Burpee-40
Power Clean-30
Pull Up-20

For Time:
---------------------------------------------------
Power Clean-25(135#-M/95#-W)
Double Under-50
400M Run
Front Squat-25
Double Under-50
400M Run
Push Press-25
Double Under-50
400M Run
Back Squat-25
Double Under-50
----------------------------------------------------

WOD

9min AMRAP of:

Power Clean-4(155#-M/105#-W)
HSPU-8

3min Rest, Then,

9min AMRAP of:

Cluster-4(165#/115#)
T2B-8

3min Rest, Then,

9min AMRAP of:

Squat Clean-4(185#/135#)
Burpee Pull Up-8

WOD

0:00-22:00

4 Rounds of:

400M Run
Wall Ball-15(30#/20#)
Pull Up-15

Then,

12-9-6 Reps of Each

HSPU
Box Jump Over(24/20)

Then,

22:00-32:00

Find a 1RM Snatch(Power or Squat)

WOD

Back Squat: 6 Sets of 3 Reps @80%
--------------------------------------------
Hang Power Clean(135#-M/95#-W)
Front Squat
Push Press
C2B-M/Pull Up-W

15-12-9-6 Reps of Each For Time: 15min Cap
---------------------------------------------

WOD

Bench Press-80% x3-5 Reps
2DB Renegade Rows-20(10/10-Alt)
Ab Crusher-20(Unbroken)

x4 Rounds, Then,

Weighted Push Up-18 to Max Reps(35#-M/25#-W)
GHD Sit UP-20
Hanging Leg Raise-10-15 Reps

x4 Rounds:
---------------------------------------------------------------
Assault Bike-21 Cal
Deadlift-15(155#-M/110#-W)
Hang Power Clean-9

x5 Rounds For Time:
--------------------------------------------------------------
Swings(A)-12(70#-M/53#-W)
Front Squat-10(165#-M/115#-W)
Lateral Burpee-12

x5 Rounds, Then.

T2B-21-15-9 Reps
400M Run After Each Set

For Time:
-------------------------------------------------------------

WOD

Clean & Jerk-15(135#-M/95#-W)
800M Run
Clean & Jerk-15

Then,

3 Rounds of:

Double Unders-50
Front Rack Lunge-30(15/15-Alt)135#-M/95#-W
Hand Release Push Up-20

For Time: 35min Cap:
-----------------------------------------------------------

WOD

12min AMRAP of:

Swing(A)-12(70#-M/44#-W)
Target Burpee-12
Clean-10(135#/95#)
Swing(A)-14
Target Burpee-14
Clean-8(155#/105#)
Swing(A)-16
Target Burpee-16
Clean-6(185#/125#)
Swing(A)-18
Target Burpee-18
Clean-4(205#/135#)
Swing(A)-20
Target Burpee-20
Power Clean-2(225#/155#)

Then, 4 Min to Find a 3RM Squat Clean

4min Rest, Then

1 Mile Timed Run:
--------------------------------------------------

WOD

6 min EMOM of:

Snatch @75%-80%(Add weight during)

2min Rest, Then,

8min EMOM of:

Clean + Hang Clean(1+1) @75%(Add weight during)

4min Rest, Then,

10min AMRAP of:

Power Clean-3(135#-M/95#-W)
Front Squat-3
Push Press-3
Box Jump Over-6(24/20)
--------------------------------------------------------------------

WOD

Strength:

Bench Press 65% x6-8 Reps
2KB Farmers Walk (88#-M/70#-W)

x4 Rounds: The,

DB Floor Press Complex:
DB Floor Press-8
DB Alt Floor Press-16(8/8-Alt)
DB Floor Press-Max Reps
V-Up-20(Unbroken)

x4 Rounds:
-------------------------------------------
Conditioning:

400M Run
Assault Bike-40 Cal
Clean & Jerk-14 (135#-M/95#-W)

x3 Rounds: For Time:
-----------------------------------------
Conditioning:

1,200M Run
Power Clean-20(115#-M/85#-W)
Thruster-30
Bar Facing Burpee-40
Wall Ball-50(30#-M/20#-W)

For Time:
---------------------------------

WOD

Double Under-50
Wall Ball-25(Unbroken*)20#-M/14#-W)
Sled Push-140ft(70/70) 115#
1 Arm DB/KB Power Snatch-20(10/10)70#-M/50#-W)
Assault Bike-10 Cal AFAP (Speed 35 +)

x4 Rounds: 35min Time Cap:
-----------------------------------------------------------------

WOD

Thrusters-21(115#-M/75#-W)
Pull Ups-21
Hand Release Push Up-21
400M Run
OH Lunge-18
Target Burpee-18
T2B-18
400M Run

x2 Rounds For Time: 35min Time Cap:
-------------------------------------------------

Schedule Reminder

Reminder: No Friday Evening Open Gym. Come out to Alpha CrossFit in New Braunfels this afternoon. Friday Night Throwdown  Heats start at 5pm.

Normal Class Schedule Tomorrow.

WOD

Front Squat: Find a 3RM:

---------------------------------

90sec On/ 30sec Off for 14min:

Power Clean-3(135#-M/95#-W)

S.T.O.-6

Front Squat-9

Max Rep Lateral Burpees w/ Remaining Time:

--------------------------------------

WOD

Olympic Weightlifting Program Posted on the Board:
----------------------------------------------------------------
Bench Press 75%x 2 sets(6 Reps), 80%x 3 Sets(5 Reps)
1 Arm DB Rows10-15 Reps Each Arm @AHAP

x5 Rounds, Then,

Plate Plyo Push Ups-15
Hanging Leg Raise-15

x3 Rounds:
------------------------------------------------------------------
Assault Bike 21 Cal
2KB Hang Power Clean-18(53#-M/35#-W)
T2B-15
2KB Squat-12

x4 Rounds:
------------------------------------------------------------------
400M Run
OH Plate Lunge-30(T)45#-M/35#-W
Sled Push-140ft(2x35# Plates)

x4 Rounds:
----------------------------------------------------------------
600M Run
Thruster-12(135#-M/95#-W)
Swing(A)-21(88#-M/70#-W)

x3 Rounds:
--------------------------------------------------------------

WOD

10min to Find a 1RM Clean & Jerk:

Rest 5min, Then,

14min to Complete:

Target Burpees
1 Arm DB/KB Power Clean & Press(Push)  

30-20-10 Reps of each, Then with the remaining time:

Max Rep Clean & Jerk(Power or Squat) with -30% of C&J 1RM
-------------------------------------------------------------------------------

WOD

800M Run
Double Under-100
Pull Up-30
Front Squat-20(165#-M/115#-W)
600M Run
Double Under-75
Pull Up-20
Front Squat-15(185#-M/125#-W)
400M Run
Double Under-50
Pull Up-10
Front Squat-10(205#-M/145#-W)

For Time: 35min Cap:
------------------------------------------
REMINDER: Friday Night Open Gym is cancelled until further notice due to the Friday Night Throwdown Events.

WOD

Olympic Weightlifting Program Posted on the Board:
---------------------------------------------------------------
3 Rounds of:

400M Run
Hand Release Push Up-20
DB Power Snatch-10(5L/5R) 80#-M/50#-W)

Then,

3 Rounds of:

Assault Bike 25 Cal
Ab Crusher-25(35#/25#)
----------------------------------------------------------------
Sled Sprint-140ft(70/70) 95#
C2B Pull Up-20
Plate Plyo Push Up-20

x4 Rounds:
---------------------------------------------------------------
5 Rounds of:

Thruster-8(135#-M/95#-W)
Pull Up-8

Then,

5 Rounds of:

Power Clean-5(165#-M/115#-W)
Push Up-15
Double Under-25

For Time:
------------------------------------------------------------
800M Run
Wall Ball-50 *Unbroken(20#/14#)
Swings(A)-40 *Unbroken(53#/35#)

x3 Rounds For Time:

*10 Cal Assault Bike for every drop, immediately
-------------------------------------------------------------

WOD

Back Squat: 80% 2 Sets of 5 Reps, 85% 3 Sets of 3-4 Reps
------------------------------------------------------------------------
12min AMRAP of:

Power Snatch-3 (135#-M/95#-W)
Burpee-6
Wall Ball-9(30#-M/20#-W)
-----------------------------------------------------------------------