• Snatch pull – 105% (of snatch) x 3 x 3
• Back squat – 83% x 3 x 5
• Push press – 76% x 5 x 5
• Stiff-legged deadlift – 48% (of back squat) x 5 x 3
• Weighted sit-up – 3 x 10

WOD: 10/9/8/7/6/5/4/3/2/1

HSPU

Pull ups

Burpees

Strength: B. Squat 10 8 6 4

Durability:

5 x 5 x 5 x 5 x 5 dead hang pullups

Endurance:  ROM drills – 2 laps

800m row

Warmup:  3 rounds;

10 squats/10 rollovers/10 oh squats/10 good mornings/10 romanian kettlebell deadlifts/10 pushups

WOD:   7 rounds:

10 wall ball 20/14#
10 pullups

Durability: 

50 4 ct flutter kicks

WOD: 5 RFT

400 m. run

15 OHS 95/65

durability:

10 GHD – 10 back extensions – 10 windmills (r/l) for 3 rounds

• 10 squats/10 pushups/10 situps/10 pullups

• Dead lift x 10
• Box Jumps x 20
• Run 3 laps

Endurance:  ROM drills – 3 laps

Warmup:  200m row/10 x box lunges (r/l)

Working Capacity:

200m walking lunge
40 burpees
400m run
40 thrusters
150 squats
100 pushups
400m run
100 dbl unders

Durability:

5 x 5 x 5 x 5 x 5 dead hang pullups

Endurance:  ROM drills – 6 laps

Warmup:  30 squats/10 good mornings/10 rollovers/30 oh squats

Strength:  4 rounds

• 3 x 90% of 3RM Front Squats
• 10 x weighted step ups
• 100m run

Capacity:  2 rounds

Max 2 min reps: 1 min rest between ROUNDS

• KB swings
• Dbl unders
• KB thrusters

Durability: 5 x 5 x 5 x 5 x 5 dead hang challange

Crossfit Griffin BYOB

20 min warm up with spin-ups
tabata bike (:20/:10 x
2 min off
tabata bike
5 min off
——–
10 min s/21 90rpm spin
10 min B/15 seated 60 rpm
4 min s/21
5 min B/12 standing
4 min s/21
5 min B/15
10 min s/21
———
1 min B/21 (count rpms)
1 min s/21
1 min B/21 (rpm +5)
1 min s/21
1 min B/21 (rpm +10)
1 min s/21
1 min B/21 (rpm + (beat your best))
3 min off
———
5 min aero/drops
5 min seated
5 min standing
your choice of gear