WOD

8AM – NORMAL SESSION 9AM – JOIN-IN SESSION 4PM – NORMAL SESSION Deadlift 3-3-3 * Heavy sets of 3 * Try to hold same weight across all sets * No more than 5 x 3 warm up sets 15 minute AMRAP 3-6-9-12 etc Deadlift *use 50% of 1 RM Handstand Pushup Run 100m

8AM – JOIN-IN SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION “Hotel Hell” 100 Hang Squat Clean Thrusters * Use 2 dumbbells * Men use 2 x 15kg * Women use 2 x 10kg * At the start and on each minute stop to perform 5 burpees

7AM – NORMAL SESSION 8AM – JOIN-IN SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION Thank you to CrossFit New England for today’s WOD: “Jump City” 1 Round: 800m Run 80 Double-unders 21 Hang Power Cleans 60/40 2 Rounds: 400m Run 40 Double-unders 15 Hang Power Cleans 60/40 3 Rounds: 200m Run 20 Double-unders…

8 minute EMOM of “CINDY” On each minute complete all 30 reps: 5 Pullups 10 Pushups 15 Squats Rest 2 minutes 7 minute EMOM of “RANDY” On each minute: 11 Power Snatch 35/25 Rest 3 minutes 8 minute EMOM of “ELIZABETH” On each minute complete all 12 reps: 6 Power Cleans 40/30 6 Ring Dips

“Jack” 20 minute AMRAP 10 Push Press 50/35 10 Kettlebell Swings 24/16 10 Box Jumps 24″/20″

10 minutes – 1 set every 2 minutes: Front Squat 5 x 5 * Hold across Rest 3 minutes Then 1 set of max reps with the same weight. * Go for 20 🙂 Rest 6 minutes 12 minute EMOM 6 Hang Power Snatch 30/40 4 Burpees Over the Bar * ALL 10 reps are…

25 minute AMRAP working in teams of 4: Run 400m Burpee Box Jumps or Burpee Box Steps Sumo Deadlift High Pull 16/24 Rest * 1 person on each station * Runner comes back and goes to Burpee Box Jump Station * BBJ Station goes to SDHP * SDHP goes to roller door for a rest…

“Diane” 21-15-9 Deadlift 100/70 Handstand Pushups * Only use the RX weights if they are 70% of your 1RM. If you are still keen: 20 minute EMOM 5 Rounds: 1 minute Rowing 1 minute Lunge Jumps 1 minute Jumping Pullups *Set bar at wrist height 1 minute Rest

8AM – JOIN-IN SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION “Daniel” 50 Pullups 400m Run 21 Thrusters 40/30 800m Run 21 Thrusters 40/30 400m Run 50 Pullups

7AM – NORMAL SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION 30 minutes of “DT” as an EMOM: * 10 rounds 1st minute: 12 Deadlift 2nd minute: 9 Hang Power Clean 3rd minute: 6 Push Jerk