CrossFit Havoc Palmetto Florida
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Warm up: pvc stretches, jerk drills, tuck jumps
1 . For 5 Sets:
3 Behind the neck jerks from the rack
3 High Box Jumps
2 . As Many Rounds As Possible in 8 Minutes:
8 Hang Snatches
16 Double Unders
Then 4 Minutes of Max Rep:
Pistols OR Air Squat
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Warm up: 2 minutes on a bike, empty bar clean and jerks, sit ups, ring rows, air squats
11 Rounds For Time:
3 Clean and Jerks
5 Strict Pull ups
7 Glute Ham Sit ups
9 Power Wall balls
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Warm up: handstand hold, push ups, bench dips, bench sit ups
1 . Find a Max: Push Press
2 . For Time:
20 Handstand Push ups
30 Push ups
40 Burpees
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats
1 . 2 Sets of 6 Reps: Back Squat
3 Sets of 3 Reps: Back Squat
*increase weight each set
3 . For Time:
1000 Meter Row
Then 3 Rounds:
5 Overhead Squats
5 Front Squats
5 Back Squats
15 Chest to bar Pull ups
Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches
1 . 3 Sets of:
6 Overhead Barbell Lunges Per Leg
6 Hip Bridges w/ barbell on bench
2 . For Time:
20 Pull ups
30 Wall balls
10 Strict Pull ups
20 Thrusters
10 Strict Pull ups
Wall balls
20 Pull ups
Warm up: good mornings, air squats, wrist stretches, empty bar clean work
1 . Find a Max:
Clean
3 . For Time:
30 Hang Power Cleans
300 Meter Run
30 Handstand Push ups
300 Meter Run
30 Hang Power Cleans
Warm up: empty bar snatch work, jumping pull ups, air squats, tuck jumps
20 Rounds For Time:
1 Snatch
2 Muscle ups
3 Box Jump Overs
4 Pistols
Warm up: handstand hold, push ups, bench dips, bench sit ups
1 . 5 Sets of 2 Reps: Push Press
*10 Glute Ham Sit Ups between each set
2 . As Many Rounds As Possible in 15 Minutes:
10 Calorie Bike
15 Australian Pull ups
20 Ball slams
25 Switch Steps
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats
1 . 2 Sets of 8 Reps: Back Squat
3 Sets of 4 Reps: Back Squat
*increase weight each set
3 . 2 Rounds For Time:
25 Push Press
50 Air Squats
100 Double Unders
In Teams of 2,
100 Med ball Sit ups – Pass ball between each rep
50 Power Cleans – You go, I go (One Barbell)
100 Partner Ball Slams – Pass ball between each rep
50 Power Cleans – You go, I go
100 Wallballs – Pass ball between each rep
