Front Squats

Front Squats or Overhead Squats

10-8-6-4-2 reps ascending weight for front squats
3-3-2-2-1-1 reps bulding to a heavy single on OHS
If your doing front squats because your mobility is not good enough to OHS mobilise your OHS between sets.

Sets of Strict Ring Rows between sets. Pull to mid torso to simulate muscle ups.

20 minute EMOM: (every minute on the minute)

8 touch n go Squat Cleans – odd minutes
10 Ring Dips – even minutes

Finisher: max pull ups in 1 minute

Power Clean

Power Cleans

Build to a 3RM then build to a 1RM

Strip bar to 75% of your 1RM and finish with max touch n go reps.

3 sets of Max Ring Push ups / Push ups / Box Push ups

3 rounds for time:

7 Muscle ups
14 Burpees
21 Wall Balls

Tabata Core Holds

Split Jerk and a Chipper

Split Jerk

Technical drills – Knee touch press
Split to split
Split jerk

Beginners – 3-3-3-3-3 Technical practice

Advanced – 2-2-2-1-1-1-1 Max out for a single.

Strict Chest to Bar Pull ups – 3 sets supersetted with Core hold 30 seconds

For time:

100 Double Unders
80 Mountain Climbers
60 Sit Ups
40 Swings 32/20k
20 Over box Jumps

Finisher: OHS mobility

Bodyweight Friday

Ring Dips – 5 x Max sets

Supersetted with

Strict Chest to bar Pull ups

Scale to push ups, pull ups ring rows as needed. Make it hard enough to you that 10 reps is a push.

5 rounds for time:

10 Toes to bar / Knee Raises
15 Wall Balls
20 Push ups
25 Sit Ups

Finisher – Pull up progressions

Back Squat & CrossFit.com

Back Squat or Deadlift 5-5-5-5-5 – Linear progressions

5 rounds for time:

12 Hang Power Clean & Jerk 50k/30
9 Thrusters 50k/30
6 Power Snatch 50k/30

Fnisher: 3 rounds: 15 Tommies / 30 sec Superman hold

Finisher 2: 50 Burpees for time … winner gets a creme egg 🙂

Become the most awesome version of you.