WOD: “LANE” – New CrossFit Girl Benchmark WOD
5 rounds for max reps (in one go) of,
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
MIDLINE: 30-20-10
Banded good mornings
Reverse lunges – unweighted
Abmat sit ups
STRENGTH: Strict Press 3-3-3-3
Push Press 2-2-2-2
WOD: For time,
Buy in = 50/40 cal row
3-6-9-12-15-18 of,
Toes to Bar
Kettlebell Swings
Burpees
Cash out = 50/40 cal row
WOD: For Time [25 Minute Cap],
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
1 Round of “Macho Man”:
3 x Power Cleans
3 x Front Squats
3 x Push Jerks
ACCESSORY: 5 rounds, :30 on/:30 off
AMRAP of,
5 x double dumbbell front raises
5 x double dumbbell lateral raises
5 x jumping squats
Pick up where left off of on previous round
MONSTER MASH!!!
Complete the WODs in any order. Score each individually.
Rest 3 minutes between.
WOD A) For time,
10 x back squats
30 x Burpees
50 x Sit ups
800 Meter Run
WOD B) For time,
10 x back squats
30 x box jump overs
50 x hand release push ups
150 x double unders
WOD C) For time,
10 x back squats
30 x pull ups
50 x walking lunges
750 m row
STRENGTH: a) 2×3 Power Snatch
b) 2×3 Push Press
WOD:
AMRAP 7:00
Power Snatches
*On the Minute:
7 x Toes to Bar
Rest 5 Minutes
AMRAP 7:00
Bar-Facing Burpees
*On the Minute:
7 x Push Press