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CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 2/13/24

FX:
Strict Press 3×5 (75-80%)
Back Squat 3×5 (75-80%)
Deadlift 3×5 (75-80%)
*Rest 2:00-3:00 between each set

Strength
Every 2:00, 6 Sets
1-3) 1 Power Snatch w/ Pause at Knee + 1 Power Snatch (60, 65, 70%)
4-6) 2 Power Snatch (75-80%)

Conditioning
AMRAP 12
15/12 Calorie Row
12 50′ Shuttle Runs
6 Bar Muscle-Ups
*BMU Scaling: (FX: Chest to Bar Pull-Ups OR 3 BMU) (RX+: Ring)
*RX/RX+ Min: 3 Rounds

Strength
Every 2:00, 3 Rounds
1) 12 Double Dumbbell Suitcase Box Step Ups (24/20)
2) 10/10 Single Leg Hip Thrust
3) 15-20 V-Ups OR Tuck-Ups

Conditioning
AMRAP 10
5-10-15-20, etc.
Box Jumps (24/20)
Russian Kettlebell Swings (24/16) (FX: 16/12)
Air Squats
Sit-Ups

Squad WOD
5 Rounds of 4:00 on, 1:00 off – w/ Partner, Split Reps Any Way
AMRAP
40 Calorie Row (FX: 30)
20 Lateral Burpees Over Dumbbell
20 Goblet Squat (32/24) (FX: 24/16) (RX+: Double Kettlebell Front Rack 24/16)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)

Strength
Every 2:00, 6 Sets
1 Hang Power Clean + 1 Push Press + 1 Push Jerk (↑, start at 40-50% of 1RM CJ)
*Reset b/t Push Press and Push Jerk

Conditioning
For Time:
15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)
90 Double Unders (FX: 60 OR Single Unders)
30 Hang Clean and Jerk (75/55) (FX: 55/35)
90 Double Unders (FX: 60 OR Single Unders)
15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)
*14:00 Cap