CrossFit 10

Card game!! hearts: right/central/left sit up feet on bench spades:  med ball cleans clubs: burpees diamonds: hop scotch lane red: 50 pull ups as a team black: 50 clapping push ups with partner  

21-15-9 or 15-12-9-6-3 Burpees Hang Dumbbell Power Snatch (Single-Arm; 25lbs./35lbs.) Prisoner Get-Ups

Strength: Deadlift: 4 x 10; 1 x 10+ (Volume 10s Wave) Shoulder Press: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Met-Con: AMRAP 10 minutes 1 Decline Plank “Around the World” Quarters 1 Box Jump (20″ start) Increase box height each round.

Strength: Bench Press: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Met-Con: Weight Vest Wednesday 3 Rounds: 3 Strict Pull-Ups 200m Run 10 GHD Sit-Ups  

12 Rounds: 9 Double-Unders  6 Wallball (14lbs./20lbs.) 3 Power Cleans (95lbs./135lbs.)

Strength: Squat: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Met-Con: 22-16-10 Lunge Steps (Opposite Rack from Squats; 50% of squat weight used; L=1, R=2) Knees-to-Elbows Calorie Row

partner  up: 22 min amrap partner 1 work on 15 cal on rower or bike partner 2 work on amrap 1 push up 2 tire flips 3 lunges with db add 1 rep each round   

5 Rounds: 21 Double-Unders 15 Wallball (14lbs./20lbs.) 9 Ring Dips  

Strength: 20 minutes working to establish 1RMs for: Front or Back Squat Bench Press Met-Con: AMRAP 12 minutes: 9 GHD Sit-Ups 6 Pull-Ups 3 Box Jumps (24″/30″)

Weight Vest Wednesday For Time: 1 mile Run 50 Burpees Athlete can partition distance/reps.