A little fun one from Crossfit Hawaii
Partner Workout – Dumbbell (50/35)
600m Run – 60 DB Snatches
400m Run – 40 DB Snatches
200m Run – 20 DB Snatches
Partners Run at same time and split reps
*you can sub rowing if you want
Warm Up -3 Rounds
25 Calorie Row
25 Wallballs
2. Lift – 10 Round EMOM of
1rep@ 80% Squat Clean and Jerk
3. Metcon – For Time
40/32 Calorie Row Straight into 10-8-6-4-2
Squat Snatch 95/65lbs
Box Jump Over 24/20″
*More Options: Power Snatch to OHS
4. Flush –
30-50 minutes on the bike at a comfortable pace.
Warm Up -3 Rounds
20 Air Squats w/ :01 pause
20 Banded Good Mornings 1:00 on any Bike
2. Lift – Back Squat
6×2 (Start around 85%) Rest as needed
3. Metcon – For Time
40-30-20-10
Wallballs 20/14lbs
Deadlifts 115/75lbs *More Options:
Try 35-25-15 Rep Scheme
4. Interval – For Time
4k Bike Rest 5:00
4k Bike
Warm Up – 4 Rounds
10 Goblet Squats
10 Push Ups
10 Band Pull Aparts
2. Lift
Push Jerk
Find 1RM in 15 Minutes
3. Metcon – AMRAP 20 Minutes 750m Row
20 Alternating Pistols
60 du’s
*1 leg alt box squats for sub to height as needed
4. Interval – For Reps
8 Rounds
1:00 on
1:00 off
On Air Assault Runner Or choose repeatable 1:00 distance
*More Options: Less total intervals
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Front Squat (5×3 @75-77.5%)
Every 1:30
Wod For Time:
12-9-6-6-9-12
Power Clean (135-155/95-105)
Ttb’s
2k casual row for cool down
Warm Up – 2 Rounds
20 Overhead Squats 45/35lbs 30/25 Calorie Row
2. Lift – For Weight
Power Snatch EMOM for 8 Minutes 2 rep @ 75%
3. Metcon – For Time
500m Row 40 Thrusters 45lbs
500m Row 30 Thrusters
500m Row20 Thrusters
500m Row10 Thrusters
*More Options: Less Thrusters
4. Flush – For Completion
30-50 minutes on the bike at a comfortable pace.
Warm up 3 Rounds
:30 Wallsit
:60 on AAB
:90 Plank Hold
2. Lift – For Weight
Front Squat
5×3 (Start around 85%) Rest as needed
3. Metcon -AMRAP 12 Minutes 12/8 Calories on AAB
9 Chest to Bar Pull Ups
6 Sandbag Cleans 80-100/50-80lbs *More Options:
Pull Ups instead of CTB Any odd object instead of Sandbag
4. Interval – For Time
2000/1750m Ski Rest 3:00 1500/1200m Rest 2:00 1000/800m Rest 1:00 500/400m
warmup:
AMRAP 3 Minutes
30 Double Unders
10 KB Swings
10 Pull Ups
2. Lift –
Squat Clean and Jerk
6×2 @ 80-85%
Drop and Reset Rest as needed
3. Metcon – For Time
3 Rounds
80 Double Unders
40 DB Snatch 50/35lbs
4. Interval – For Reps
AMRAP 6:00 x 3
Rest 2:00
800m Run
Max Rope Climbs in remaining time
Score is total Rope Climbs
Strength
Shoulder Press (5×3 @75-80%)
Metcon (Time) 3 rounds
500m row
20 Lateral Burpee over rower
10 Thrusters (115/75)