CrossFit Level 2 Party 4 minute rounds with 2 minutes rest: 1) 30 Bar-facing Burpees ME Hang Power Cleans (155/105) 2) 20 Bar-facing Burpees ME Push Press (155/105) 3) 10 Bar-facing Burpees ME Front Squats (155/105) In the first four-minute segment, you’ll perform 30 bar-facing burpees and then as many hang power cleans as possible before the four minutes is up. You’ll rest two minutes, and then begin the second four-minute segment (bar-facing burpees and push press), then rest two minutes before performing the last segment (bar-facing burpees and front squats). Community WOD Coach’s choice!
CrossFit Pre-Party Gymnastics Goat! Work on the gymnastic skill of your choice for 20 minutes. Recommended skills to work on are ring and bar muscle-ups. Party 3 Rounds of 4 min each: 20 Box Jumps (24/20) 400m Run 20 Kettlebell Swings (L1- 35/20) (L2- 55/35) In each round, you’ll perform the box jumps, run, and kettlebell swings, and then rest for the remainder of the time until the clock hits 4 minutes. If it takes you 2 minutes to perform the exercises, you’ll have 2 minutes to rest. If it takes you 3 minutes, you’ll have 1 minute to rest. The next round starts immediately after the 4-minute interval is up. If you cannot finish the work within 4 minutes, scale the run distance and/or kettlebell weight so that you can! Hybrid Part One Accumulate the following: 3 min wall sit 2 min handstand/plank 1 min chin-over-bar Use as many sets as needed, and move between positions as desired, to accumulate the total amount of time indicated in each position Part Two 15 m
CrossFit Pre-Party Back Squat 6×6 @ 70% Party 16 min AMRAP: 3 Ground-to-overhead (L1- 95/65) (L2- 135/95) 3 Pull-ups 35 Double-unders 6 Ground-to-overhead 6 Pull-ups 35 Double-unders 9 Ground-to-overhead 9 Pull-ups 35 Double-unders etc. Continue adding 3 reps of ground-to-overhead and pull-ups each round, while keeping the double-unders at 35. Hybrid Part One Zercher Squat 4×6 Part Two 4 Rounds for Reps: 1 min battle ropes 1 min pull-ups 1 min wall balls 1 min stone-to-shoulders 1 min REST YS/X 6 min AMRAP: 10 dumbbell front squats 10 dumbbell push press 10 burpees REST 3 min 6 min AMRAP: 10 squats 10 pushups 10 box jumps REST 3 min 6 min AMRAP: 10 dumbbell front squats 10 dumbbell push press 10 burpees REST 3 min 6 min AMRAP: 10 squats 10 pushups 10 box jumps
CrossFit Pre-Party 4 Rounds for Time: 30 Double-unders 15 Overhead Squats (empty bar) Party Snatch Find 1rm for today Hybrid Part One Overhead banded kettlebell fat bar carry 6x25m AHAP Compare to 10/20, and try to increase load, if possible Part Two 3 Rounds for Time: 200m sandbag run 15 sandbag thrusters 15 tire jumps YS HIIT EMOM for 24 min, alt: (6 Rounds) a) 5 Front/Overhead Squats b) ME double-unders in 45 sec c) 5 Hang Power Clean/Snatch d) ME burpees in 45 sec