Strength:  Snatch

3-2-1-1-1

Conditioning:  On the 3:00 X 7 Rounds
12 Thrusters (75/55)
9 Power Snatches (75/55)
7 Bar Over Burpees

Conditioning:  On the 10:00 X 3 Rounds
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run
20 Wreck Bag Lunges
(Wreck Bag Weight - 70/50)

Strength:

Build To A Heavy 3 Hang Cleans 

Conditioning:  AMRAP 15

15 Power Cleans (95/65)

30 DUs/60 Singles

15 Wallballs (20/14)

30 DUs/60 Singles

Conditioning:  4 RFT

1/2 Mile Bike

5 Ring Muscle Ups

1/2 Mile Bike

10 Jerks (155/105)

Post-WOD:

150 Weighted Sit-ups (25/15)

* Every Time Athlete Breaks, 20 Russian Twists

Conditioning:

Front Squat

5-5-3-3-3-1-1-1-1-1

Then, For Time:

1 Mile Run

Strength:  Deadlift

3 X 5

Conditioning:  3 RFT
500 Meter Row
12 Deadlifts (185/125)
21 Box Jumps (24/20)

WOD Prep:

Take 10 Minutes to Warm-up Barbell Movements

Conditioning:

"The Other CrossFit Total"

Clean, 1 Rep
Bench Press, 1 Rep
Overhead Squat, 1 Rep
* Clean is From the Ground, Power or Squat

Post-WOD:

4 Rounds
30 Hello Dolly’s
30 Flutter Kicks
10 Tuck-ups
30 Russian Twists

Strength:  Strict Press

5 X 4

Conditioning:  For Time

27-24-21-18-15-12-9:
AbMat Sit-ups
Calorie Bike
* After Each Round, Complete One Round of Strict Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats

WOD-Prep:

Take 10 Minutes to Practice DB movements and Rope Climbs

Conditioning:

5-4-3-2-1: 
Rope Climbs
20-18-16-14-10:
Alternating DB Snatches
DB Lunges
(DB Recommended Weight - 50/30)
* 18 Minute Time Cap

* Bring long socks, knee sleeves, ladies - leggings

WOD Prep:

Take 10 Minutes to Warm-up Overhead Squats

Conditioning:  "Nancy"

5 RFT:
400 Meter Run
15 Overhead Squats
(25 Minute Time Cap)

* Athlete Needs to Select Weight That They Can do 15 Unbroken Overhead Squats With