CrossFit Workout Open Cycle W2 S2

A)  Power Snatch – 3 reps EMOM x 10mins

B)   Snatch Balance from the ground 5×5 increasing weight  – rest 90s

C)   Deadlift from Deficit  – 10×2 EMOM – increase weight each round

D)  i) Prowler Push 4x20m

ii)  Clapping Push Ups 4×8-15 reps – rest 60s between rounds

CrossFit Workout Open Cycle W1 S2

A)   Power Snatch ladder – 10 reps @75%, 10 reps @80%, 10 reps @ 85%

B)   Snatch Balance from the ground 5×5 increasing weight  – rest 90s

C)   Deadlift with Bands  – 10×2 EMOM – increase weight each round

D)  i) Wallball 4×15-25 reps unbroken

ii) Clapping Push Ups 4×8-15 reps – rest 60s between rounds

CrossFit Workout O-Lift Cycle W3 S3

A)    Muscle Ups 3-5 reps EMOMx10 OR 10min Progressions

B)     Snatch Balance 4×3 – inc weight each set – rest 60s

C)    Clean Pull 5×5 @ 120% Clean 1RM – rest 60s

D)    i) BN Push Press 3×5 – sets across (heavier than last week) – rest 60s

E)     ii) Bulgarian Split Squats 3×6 (heavier than last week) – rest 60s

CrossFit Workout O-Lift Cycle W1 S3

A)    Muscle Ups 1-3 reps EMOMx10 OR 10mins Progressions

B)     Snatch Balance 4×3 – inc weight each set – rest 60s

C)    Clean Pull 5×5 @ 110% Clean 1RM – rest 60s

D)    i) BN Push Press 3×7 – sets across – rest 60s

E)     ii) Bulgarian Split Squats 3×10 – rest 60s

CrossFit Workout Snatch Balance

A)    Snatch Balance 3×3 inc weight each set – rest 60s

B)     Front Squat 2reps EMOM heaviest possible x10

C)    Weighted Dips Tempo 21X0 –3×5 rest 60s

D)    DB Row Tempo 2222 3×10 – rest 60s

CrossFit Workout Snatch Balance

A) Power Snatch+ Snatch Balance – build to heavy 2 – in 10mins

B) Split Jerk – build to heavy 3 – rest 90s

C) Box Squat 3×5 inc weight – rest 2mins

D) i) Heavy Russian KB Swings 3×15
ii) Toes To Bar 3×15 – rest 60s each round

CrossFit Workout Squat Balance

A) Snatch Balance – 3×3 @ inc. weight – rest 90s

B) Strict Press – 3×5 @ 80% – rest 90s

C) Front Squat – work up to heavy triple – 15 mins

D) Complete 3 Rounds of:
10 V-Ups
10 GHD Hip Extension

CrossFit Workout Press and Balance

A) Push Press – 3×3 @ 85% 1RM  – rest 90s

B) Snatch Balance – 4×3 increasing weight – rest 90s

C) Front Squat – 5×1 @ 85-90% 1RM – rest 2mins

D) Tabata:
Spin Bike (17/14 Gear)

CrossFit Workout Snatch and Shoot

SKILL DEV/ WARM UP:
Row 2mins
5 Scorpion Complex
2 Rounds
10 Pullups
10s Handstand Hold
10 Box Jumps

A) Power Snatch – 3×3 @ 80% 1RM  – rest 90s

B) Snatch Balance – 4×3 @ 70% 1RM – rest 90s

C) Back Squat – 5×3 @ 80-85% 1RM – rest 2mins

D) Complete 3 Rounds of:
5 Strict Parallette Shoot Through
Rest 60s between rounds

Stretches to finish

CrossFit Workout Strength + Tabata

SKILL DEV/ WARM UP:
100 Double Unders
5 Scorpion Complex
2 Rounds
10 Walking Lunges each leg
15 Burpees

A) Snatch Balance – 3×3 @ 80% 1RM  – rest 90s

B) Split Jerk – 3×3 @ 80% 1RM – rest 90s

C) Back Squat – 5×2 @ 85% 1RM – rest 2mins

D) Tabata:
V-Ups

Stretches to finish