Hang power clean

Hang power clean 1-1-1-1-1-1-1 reps

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Compare to 061205.

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

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Run 5 K

Run 5 K

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Compare to 070610.

Front Squat

Front Squat 1-1-1-1-1-1-1 reps

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 070201.

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

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"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Compare to 061012.

10 K

Run 10 K

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Compare to 070508.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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Compare to 070518.

- rest

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

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- rest

- rest

- rest

- rest

Rest Day

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

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Compare to 070301.

Run 5 K

Run 5 K

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Compare to 070411.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Compare to 070124.

Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps

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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Compare to 070402.

MVS

· 2 laps of "corner strides" - jog the straightaway"

1. 800 at 3:50 (1:55 /400) with 30 sec rest
800 at 3:37-3:40 (1:48-1:50/400) with 60-90 sec rest
800 at 3:32-3:35 (1:46-1:47 /400) with 200 meter walk for rest

2. 4 x 400 at 1:40 sec (50/200) with 200 walk/jog after each repeat

3. 4 x 600 meters ( 1.5 laps) as:

200 @ 50
200 at 65-70
200 at 50

Rest: Jog 200 after each 600 meter repeat

Snatch

Snatch 1-1-1-1-1-1-1 reps

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30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 070426.

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

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Compare to 050814.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Compare to 070509.