Category Archives: 3 Rounds

Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

V. Please choose ONE of the following based on weaknesses.

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Tuesday the 17th

I.
3 Rounds (NFT)
:30 Dead Hang from Pull Up Bar
08 Single Arm Dumbbell Sotts Press (4 each arm)
:30 Hollow Hold

II.
Snatch
6×3 @ 70-75%

III.
10 Rounds
Every 2:00
Row 200m
Rest remainder.

IV.
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

V.
Strict Chest To Bar Pull Ups
20×3
Rest as needed.

VI.
3 Rounds (NFT)
10 Lateral Raises
14 Hip Extensions
:30 L-Hold

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Monday the 16th

I.
3 ROUNDS (NFT)
10 Good Mornings
5 Strict Pull Ups
45s Bike

II.
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk

III.
50 Burpees
30 Overhead Squats 105/75#
50 Sit-ups

IV.
Run
Run for 21 minutes out, then take same route back.

V.
3 Rounds (NFT)
400m Sled Pull
100m Farmer’s carry

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Friday

I.
3 Rounds (NFT)
8 Kettlebell Taters 35/25#
Run 100m
:25 Goblet Squat Hold

II.
Find a 1RM Front Squat

III.
3 Rounds
50m Farmer’s Carry (pair 70/50#)
Run 200m

IV.
3 x AMRAP (3)
15 Wallballs (30/20#)
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50#
Rest :60 in between AMRAPs
Score is total DB Snatches

V.
3 Rounds (NFT)
14 V-ups
10 Around the Worlds
45s Plank Hold

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