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
9min AMRAP
5 Burpees
10 Double unders
3 Thrusters 115/80
EMOM 10min:
2 BTN Push Press
1 Over head squat
For time, 2 times:
50 KB Swings
40 Goblet squats
30 KB Snatch (15L/ 15R)
20 Hand release Push ups
10 Box Jump overs
Shoulder Press
3x 1min ME @ 1/2 1 rep max
5 Rounds:
with a 45#/25# plate (men/ ladies)
20 Ground to overhead
20 Squats
20 Sit ups
15min AMRAP
5 Floor Press 115/80
5 Hang Snatch
10 Burpee over Bar
full rounds only
Tabata:
Squats
Double unders
KB Swings
HSPU
Toes to Bar
3x :30 Weighted plank hold
–weight is placed on the hips, hips slightly raised
3×10 Toes to bar
10 Rounds
3 Snatches 135/95
15 Wall balls 20/14
3 Rounds:
21 Wall balls
15 Burpees
9 Row (cals)
6 Chest to bar
15min AMRAP
5 Burpees
10 Ring Rows
10 Jumping Lunges
Strict HSPU 3×10
Tabata:
Swing
L Snatch
R Snatch
L Clean/ Jerk
R Clean/ Jerk
5 Rounds:
25 Double unders
20 Push ups
10 Pistols