Friday

Timberline CrossFit – WOD

Back Squat (7,5,3,3,2,1)

Metcon (Time)

3 Rounds for Time:

10 KB Swings

5L/5R KB Snatch

25 Sit ups

Cash out: 100 Double unders

Thursday

Timberline CrossFit – WOD

Bench Press (2,2,2,2,2)

Freddy’s Revenge (Time)

5 RFT:

5 Shoulder to overhead (185/115)

10 Burpees

Wednesday

Timberline CrossFit – WOD

Metcon (2 Rounds for reps)

3x ME Strict HSPU

3x ME Weighted Strict Pull ups 20/14

Metcon (Weight)

EMOM 12min

3 Hang Snatch

10 Push ups

Tuesday

Timberline CrossFit – WOD

Hang Power Clean (4,4,4,4)

Metcon (4 Rounds for reps)

Tabata:

Toes to Bar

Squats

Chest to Bar Pull ups

Sit ups

Monday

Timberline CrossFit – WOD

Front Squat (3,3,3,3)

Metcon (AMRAP – Reps)

EMOM for 12min:

2 KB Snatch

1 KB Overhead Squat

Max Rep Strict Pull ups

–alternate R/L at the start of each minute

— score is pull ups

Friday

Timberline CrossFit – WOD

Power Snatch (2,2,2,2,2)

Metcon (Time)

50 Hang Power Cleans 95/65

100 Squats
this is a chipper

Wednesday

Timberline CrossFit – WOD

Paused Back Squat (7,7,7)

Metcon (Time)

For Time:

15 HSPU

50 Double unders

100m Sprint

9 HSPU

50 Double unders

100m Sprint

6 HSPU

50 Double unders

100m Sprint