Wayne Valley CrossFit

Strength:  Metcon:  (click here for full workout & description)

Strength:  Metcon:  (click here for full workout & description)

Strength: Squat Snatch: 22 Minutes to complete2×3 @80%2×2 @85%2×1 @90%2×1 @92.5% Metcon: 6 Minute AMRAPAlt DB Snatches (rx: 40/25 | rx+: 50/35)*Every minute, perform 5 burpees, starting

Skill: HSPU/HSW Accessory work Metcon: For Time (18 Minute Time Cap)1000m Row80 Pushups60 Box Jumps (24″/20″)40 Push Press (rx: 95/65 | rx+: 115/75)200 DU (click here

Strength: 10 Minutes to completeA1: 5-8 Strict Pullups/Banded Pullups or 3-4 Negative PullupsA2: 8-10 DB Bicep Curls x4 Metcon: 3:00 minutes on : 1:30 minutes

Strength: 8 Minute EMOMSets 1-4: 1 Hang Clean @90%Sets 5-8: 1 Hang Clean @95% Metcon: Granite Games: Thruster Run 3.0For Time (14 minute Time Cap)18-15-12-9-6-3Thrusters (rx: 75/55

Metcon: 28 Minute AMRAP2 Person Teams8 Thrusters (rx: 95/65 | rx+: 115/85)10 Pullups12 SA DB S2OH (6 per arm) (rx: 40/25 | rx): 50/35)14 Box Jumps (24″/20″) *Both partners

Strength: 8 Minute EMOM1 Squat Snatch @85% Metcon: 14 Minute AMRAP10/8 Cal Bike10 Power Snatch (rx: 95/65 | rx+: 115/85)20′ SA OH DB Walking Lunge (click

Strength: Hang Cleans: Every 1:15 x8Sets 1-3: 2 @80% of 1RMSets 4-6: 1 @85% of 1RMSets 7-8: 1 @90% of 1RM Metcon: For Time (15 Minute

Strength: Front SquatsEvery 2 Minutes x5Set 1: 4 reps @80%Sets 2-3: 3 reps @85%Sets 4-5: 2-3 reps @90% Metcon:13 Minute AMRAP15 Wallballs15/12 Cal Row15 Burpees

Skill: HSPU/HSW strength work Metcon: For Time (15 Minute Time Cap)25-20-15-10-5Deadlifts (95/65)ABMAT Situps 20-40-60-40-20DU (click here for full workout & description)

Metcon: “Murph” For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) *Partition the Pull-Ups, Push-Ups, and Squats as

Metcon: 2 Person Teams For Time (28 Minute Time Cap)Buy-In: 2000m Row 5 Rounds20 Clean & Jerks (95/65)20 Burpees20 Medball Russian Twists (20/14) Cash-Out: 2000m Row (click

Strength: 15 Minutes to completeFront Squats – 8×2 @85% Metcon: For Time (15 Minute Time Cap)60 Alt Dumbbell Snatches (rx: 40/25 | rx+: 50/35)50 Box Jump Overs (24″/20″)40

Strength:1 Hang Clean every :10 for 3:00 @65%(18 reps) Rest 2:00 1 Hang Clean every :20 for 3:00 @75%(9 reps) Rest 2:00 1 Hang Clean

Metcon: 25 Minute EMOMM1: 8 Push Press (rx: 95/65 | rx+: 115/85)M2: 11/8 Cal RowM3: 8 Floor Press (rx: 95/65 | rx+: 115/85)M4: 20 DUM5: Rest*For each

Strength: 10 Minute EMOM1 Squat Snatch @80% Metcon: 10 Minute AMRAP10 KB Swings6 Front Squats (rx: 95/65 | rx+: 135/95)2 BMU (click here for full

Skill: HSPU/HSW Skill Accessory Work Metcon: For Time (20 Minute Time Cap)800m Run (rx+: vest)20 Clean & Jerks (135/95)800m Run (rx+: vest)20 Clean & Jerks