WOD

Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps

*Compare to 09.11.2020

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3 Rounds for time of:
400m run
12 Clean & Jerks, 135/95
2 Rope Climbs, 15 ft.

4 Rounds for time of:
18 Kettlebell Swings, 70/53
15 V-ups
12 Ring Dips

5 Rounds for time of:
20 Wallball Shots, 20/14
5 Bar Muscle-ups

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
400m run
12 Dumbbell Clean & Jerks, 50's/35's
2 Rope Climbs, 15 ft.

4 Rounds for time of:
21 Dumbbell Swings, 50/35
15 V-ups
12 Ring Dips

5 Rounds for time of:
20 Jumping Air Squats

"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

*Compare to 03.09.2020

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

REST DAY!

Get out of the gym.

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Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Courtesy of CrossFit.com
*Compare to 05.08.2020

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!