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CrossFit Workout 2.9.24

Strength day
1-1-1-1-1-1-1-1-1-1
Power snatch

Go on the 2:00 start
Workout
10:00 EMOM
Min 1: 12 unbroken db snatches–choose load, that’s the score
Min 2: :30 max pause v-ups
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CrossFit Workout 2.8.24

Workout

5:00 AMRAP
5:00 rest
x 3–see below for details

AMRAP 1
15 chest to bar
15 thrusters 95/65

AMRAP 2
10 chest to bar
10 thrusters 115/75

AMRAP 3
5 chest to bar
5 thrusters 135/95

each one is scored independently

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CrossFit Workout 2.7.24

Workout

5 rounds for time
24 box jump overs
32/24 cal row

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CrossFit Workout 2.6.24

Workout

Cluster deadlifts

10/8/6–rest :15 in b/t

rest 3:00

8/6/4-rest :15 in b/t

rest 3

6/4/2: rest :15 in b/t

each cluster is at the same weight, touch and go
Supplemental
3 sets
max set of ring dips at 2011
10 bentover rows
5 barbell rollouts
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CrossFit Workout 2.5.24

Workout

7:00 AMRAP

1,2,3 ETC
clean and jerks (any style) 185/125
RMU

Rx+ squat cleans

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CrossFit Workout 2.3.24

Partner workout
Split as desired
100 burpee pullups
80 power snatches 95/65
60 ohs 95/65rx+ 75 BMU instead of 100 burpee pullups (every 3 BMU counts as 4 reps if you have one person doing each option)
staging:
bars in the middle
pullupy stuff on the rigs
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CrossFit Workout 2.2.24

Workout
10-1
Dumbbell hang power cleans 2×50/35
V-ups
Shuttle runs (down/back 25’=1)

Rx+ hang squat cleans
staging:
shuttle runs in the middle
hang power cleans/v-ups around the edges.
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CrossFit Workout 2.1.24

Workout
heavy day with some cardio

8 rounds
:30 of bar facing burpees
rest :30
:30 to hit 1 s2o from the rack
rest :30

Rules:
Bar must stay the same or increase each time
You must make the lift to continue to the next round
Bar comes from the rack–strict press, push press, push jerk, or split jerk all allowed

Scores are heaviest weight lifted and number of burpees
Accessory
8:00 EMOM 3 strict pullups (or partner pullups)then
2×12 barbell bicep curls 2011
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CrossFit Workout 1.31.24

Workout
3:00 AMRAP, 3:00 rest x 5 rounds
8 front rack lunges–total, alternating, forward 115/75
24/16 cal row
24 situps
30 du

rx+ crossover singles instead of dubs

start where you leave off
Staging
rowers near the red wall
everything else in a line behind it.
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CrossFit Workout 1.30.24

Workout

20.3

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled option:
For time:
21 deadlifts, 135/95 lb.
21 hand-release push-ups
15 deadlifts, 135/95 lb.
15 hand-release push-ups
9 deadlifts, 135/95 lb.
9 hand-release push-ups
21 deadlifts, 225/135 lb.
50-ft. bear crawl
15 deadlifts, 225/135 lb.
50-ft. bear crawl
9 deadlifts, 225/135 lb.
50-ft. bear crawl

staging:
dl/hspu/pushups around the edges/under the rigs
hs walk/bear crawl in the middle