Author: The Black Book

narrow grip complex

Find a max for the following complex,
power clean + 3 split jerk

As many rounds as possible in 5 minutes,
10 DB/KB snatch
10 burpees

rest 5 minutes,

As many rounds as possible in 5 minutes,
10 hang power snatch 35/25
10 sit-ups

For time:

50 box jump overs 24 / 18
50 push-up
50 wall-ball shots 20 / 14
50 ring dips
50 wall-ball shots 20 / 14
50 push-up
50 box jump overs 24 / 18

20 min time cap

deadlift
3-3-3
70-80-90%

weighted pull-up
10-8-6-4-2

“Team Wittman”

As many rounds and repetitions as possible in 20 minutes of,
15 kettlebell swing 24/16
15 power clean 42,5/30
15 box jump 24″/20″

Three person teams. Repetitions for one movement must be completed by one person. One person works out at time.

Buddywod

4 rounds for time:
300 m run
15 push-ups
10 front squat 60/42,5

Find a max for the following complex:

snatch pull + power snatch + hang squat snatch + 2 x overhead squat

For time:
2k run
200 double-under
100 wallball
50 hang clean 50/35

As many rounds and repetitions as possible in 8 minutes of,

3 push-press 60/42,5
3 toes to bar
6 push-press 60/42,5
6 toes to bar
9 push-press 60/42,5
9 toes to bar
12 push-press 60/42,5
12 toes to bar
etc.

Deadlift
5-5-5

Weighted lunge
4 x 6

Back extension
50 repetitions