Wayne Valley CrossFit

Skill: Toes-to-Bar Skill Work Metcon: 15 Minute EMOMM1: :15 Bike Sprint M2: 8-15 HSPU (rx+: strict)M3: 12-16 Alt V-upsM4: 10-15 Wallballs (20/14)M5: Rest (click here

Strength: Power/Split Jerk for load:#1: 6 reps @ 65%#2: 5 reps @ 70%#3: 4 reps @ 75%#4: 3 reps @ 80%#5: 2 rep @ 85%#6:

Strength: Every 3 Minutes x510 Back Squats @70 of 1RM from January 4 *If you don’t have a 1RM, choose a moderate weight and build if

Strength: 10 Minute EMOM3 Power Cleans @ 70-75% of 1RM from January 6 *Not TnG; reset after every rep Metcon: For Time (18 Minute Time

Metcon: For Time 2 Person Teams (30 Minute Time Cap)30 Hang Power Snatch (rx: 85/65 | rx+: 115/85)20 Burpees60 DU 30 OHS20 Burpees60 DU 30 HSPU20

Strength: E2MOM Power Clean & JerkSet 1: 3 reps @ 60%Set 2: 3 reps @ 65%Set 3: 2 reps @ 70%Set 4: 2 reps @

Metcon: Every 5 minutes x610 Deadlifts (rx: 185/135 | rx+: 225/155)15 Wallballs (20/14)10 Burpees OTB (lateral)15 KB Swings (rx: 53/35 | rx+: 70/53) (click here

Strength: 2 Power Snatch + 1 Hang Power Snatch Complex Metcon: 16 Minute AMRAP6 Power Snatch (rx:115/75 | rx+ 135/95)12 Toes-to-Bar500m/400m Row or 0.75/0.6 miles

Strength: 4×4 Back Squats @80% Metcon: For Time (14 Minute Time Cap)2-4-6-8-10Front Squats (rx: 155/105 | rx+: 185/125)*Can squat clean the 1st rep each time

Strength: Pullup Accessory Work Metcon: For Time (20 Minute Time Cap)With a running clock5 Rounds:12/9 Cal Bike12 Chest-to-Bar Pullups directly into 5 Rounds:10 Power Cleans

Metcon: 5k Row or 9 miles on bike For Time (30 Minute Time Cap) 2 Person Teams Partner A rows while the Partner B completes

Skill: Toes-to-Bar Skill Work Metcon: 18 Minute AMRAP500m Row or 1 mile Bike18 KB Swings (53/35)15 Toes-to-Bar12 DB Walking Lunges (40/25) (in square) (6 per

Strength: E2MOM x6 – Clean High Pull + Hang Power Clean for load2 Clean High Pulls + 2 Hang Power Cleans @65% of 1RM Every

Strength: 12 Minute Alt EMOMM1: 10 DB/KB or Back Rack Front Foot Elevated Lunges (5 per side)M2: :30 Plank (hands or elbows) Metcon: 12 Minute

Strength: E2MOM x6 – Push/Split Jerk for loadSets 1-3: 5 reps @ 60% with 1 sec pause in the catchSets 4-6: 5 reps @ 65%

Strength: Every 3 Minutes x410 Back Squats @65 of 1RM from 1/4 *If you don’t have a 1RM, choose a moderate weight and build if

CYCLE 1 TEST WOD Metcon: 13 Minute AMRAP30 DU20 Deadlifts (95/65)10 Pullups (rx+: C2B Pullups) straight into 8 minutes to find a 1RM Clean*Can be power or

Metcon: 30 Minute EMOMM1: 12 HSPUM2: 16 ABMAT SitupsM3: 12 OHS (95/65)M4: 16 Hang DB Snatch (8 on one side then swap) (50/35)M5: :20 Bike/Row sprintM6: Rest