CrossFit Blackwater

Strength

5 supersets:
DB rows
Glute bridges

Conditioning

For time CAP 30
50 wall balls
run 800m
50 db snatches
run 800m
50 db snatches
run 800m
50 wall balls

Strength

Strict press 3-3-2-2-1-1-1

Conditioning

21 min amrap:
15 box jumps
15 push press 40/30k
15 down ups

Strength

Strict hspu superset:
Deadlift 3-3-3-3-3 ascending

Conditioning

‘Diane’
21-15-9
deadlift 100/70
hspu

Olympic lifting

1 power snatch
3 overhead squats

Conditioning

Buy in: 60/45 cals
then
2 power snatch 40/30
4 overhead squats
8 box jumps

Strength

Front squat 5-5-5-5-5 linear

Conditioning

3RFT CAP 20
400m run
7 power cleans 50/35
7 hang squat cleans
7 squat cleans

Strength

5 sets:
Floor press 10 reps into db rows 10 reps

Conditioning

On the 5 mins x 5
12/9 erg cals
run 400m
12 toes to bar

Strength

Thrusters 3-3-2-2-1-1 ascending

Conditioning

Amrap 15:
15 power cleans 50/35
12 thrusters
9 bar facing burpees

Gymnastic strength

Strict pull up progressions

Conditioning

Amrap 25:
30 cals
30 stoh 60/40
30 c2b
30 burpees

Strength

Deadlift 3-3-3-3-3 linear

Conditioning

Amrap 20:
200m run
7 deadlifts 100/70
7 erg cals

Gymnastics

Rings work

Conditioning

Amrap 20
15/12 cals
15 burpees
5 ring muscle ups – or scales