Tuesday

Timberline CrossFit – WOD

Snatch grip Romanian Dead Lift (5,3,3,3,2,2)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

5 Burpees

10 Double unders

3 Thrusters 115/80

Monday

Timberline CrossFit – WOD

Metcon (Weight)

EMOM 10min:

2 BTN Push Press

1 Over head squat

Metcon (Time)

For time, 2 times:

50 KB Swings

40 Goblet squats

30 KB Snatch (15L/ 15R)

20 Hand release Push ups

10 Box Jump overs

Friday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

Shoulder Press

3x 1min ME @ 1/2 1 rep max

Metcon (Time)

5 Rounds:

with a 45#/25# plate (men/ ladies)

20 Ground to overhead

20 Squats

20 Sit ups

Thursday

Timberline CrossFit – WOD

Zercher Squat (5,3,3,2,2,2,2)

Metcon (AMRAP – Reps)

15min AMRAP

5 Floor Press 115/80

5 Hang Snatch

10 Burpee over Bar
full rounds only

Wednesday

Timberline CrossFit – WOD

Walking Lunge (4×6 Each Leg)

Metcon (5 Rounds for reps)

Tabata:

Squats

Double unders

KB Swings

HSPU

Toes to Bar

Tuesday

Timberline CrossFit – WOD

Metcon (No Measure)

3x :30 Weighted plank hold

–weight is placed on the hips, hips slightly raised

3×10 Toes to bar

Karabel (Time)

10 Rounds

3 Snatches 135/95

15 Wall balls 20/14

Monday

Timberline CrossFit – WOD

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

Metcon (Time)

3 Rounds:

21 Wall balls

15 Burpees

9 Row (cals)

6 Chest to bar

Friday

Timberline CrossFit – WOD

Overhead Squat (3,3,3,2,2,2,2)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Burpees

10 Ring Rows

10 Jumping Lunges

Thursday

Timberline CrossFit – WOD

Metcon (Time)

Strict HSPU 3×10

KB Tabata (5 Rounds for reps)

Tabata:

Swing

L Snatch

R Snatch

L Clean/ Jerk

R Clean/ Jerk