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CrossFit Workout 3.5.24

Strength
4×3 Clean and jerk at 80%

Workout
3 rounds for time, rest 5:00 in b/t rounds

12/9 cal row
6 power clean and jerks 155/105
12/9 cal row

rx+ 205/145
staging: put rowers on either side of the room
barbells in the middle
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CrossFit Workout 3.4.24

Workout

8 rounds for time
40 jump rope movements
5 dumbbell thrusters 2×50/35
6 toes to bar

odd rounds crossover singles
even rounds double unders

rx+ alternate rounds of toes to bar and 4 bmu

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CrossFit Workout 3.2.24

Workout

20:00 EMOM
min 1: 10 chest to bar
min 2: 9 box jump overs
Min 3: 8 medball overhead situps 20/14
Min 4 and 5: max cal bike

score is the bike cals

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CrossFit Workout 3.1.24

24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50lb / 35lb Dumbbell

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CrossFit Workout 2.29.24

4×1
broad jump for max distance

go every :90

do a few reps at half effort to warmup before you get to this
Workout
15:00 EMOM
min 1: :30 bike
min 2: 2 power cleans at 60%
Min 3: :15 side plank/side
staging:
bikes near the red wall
cleans in the middle
planks near the red poles
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CrossFit Workout 2.28.24

Workout
10:00 AMRAP
9 toes to bar
6 lunges 2×50/35 (forward, alternating, total)
30 crossover singles
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CrossFit Workout 2.27.24

Lift
4×3 thrusters at about 80%
Workout
1:00 AMRAP, 3:00 rest
x 4 sets12/9 cal row–:40 cap, should be a sprint
max thrusters 95/65 in remaining time
staging
rowers spread throughout
thrusters right besidestagger as needed to get enough rowers in
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CrossFit Workout 2.26.24

Workout
15:00 AMRAP
10 bar facing burpees
20/15 cal bike
20 dumbbell snatches 50/35
staging:
bar facing burpees near the red wall
bike in the middle
db snatch behind the bikes
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CrossFit Workout 2.24.24

Workout

with a partner
you go I go by round with a 35:00 cap

10 rounds each
12/10 cal row
10 wallballs 20/14 to 10/9
8 knees to elbows

staging: rowers in 2 lines in the middle, facing each other
wallballs on the walls and poles

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CrossFit Workout 2.22.24

Workout
32:00 EMOM
Min 1: 10/7 cal bike
Min 2: 4 deadlifts 225/155
Min 3: 10/7 cal bike
Min 4: 12 abmat situps

rx+ 275/185
staging:
bikes spread throughout,
deadlifts and situps beside