Workout of the DayRX For Time: 5 Rounds:10 Power Snatch (135/95#)5 Single Arm DB Thrusters – Left (50/35#)5 Single Arm DB Thrusters – Right Level 2:For Time:5 Rounds:10 Power Snatch(95/65#)5 Single Arm DB Thrusters – Left (35/25#)5 Single Arm DB Thrusters – Right Level 1:For Time:5 Rounds:10 Power Snatch (45/35#)5 Single Arm DB Thrusters –…

Warm-Up:2-3 times through:  Arm Swings  Leg Swings  Inchworm + Push-up  Kang Squat  Reverse Lunge  Lateral Lunge  Hamstring Scoop Stretch Workout of the Day:RX:For Time:60-50-40-30-20Calorie Row, Bike, or Ski– 1:1 Work to Rest ratio b/t sets. Level 2:For Time:50-40-30-20-10Calorie Row, Bike, or Ski– 1:1 Work to Rest ratio b/t sets. Level 1:For Time:30-20-20-20-10Calories on Row, Bike, or Ski– 1:1 Work to Rest ratio…

Warm-Up:AMRAP 5:00  8 Alternating KB Single Leg Deadlift  8 Hops Over KB  8 Muscle Cleans with Barbell  8 High Hang Power Cleans  Athletes can add light weight as needed after completing 2 rounds.  Workout of the Day:RX:Power Clean1-5-1-10-1-15**Sets 5, 10, and 15 are touch-and-go. Level 2:Power Clean1-5-1-10-1-15**Sets 5, 10, and 15 are touch-and-go. Level 1:Power Clean1-5-1-10-1-15**Sets 5, 10, and 15…

“MURPH”For time:1 Mile Run100 Pull-Ups200 Push-Ups300 Squats1 Mile Run

Warm-up AMRAP 5:Partner A: Rows / Partner B: 10 Hamstring Scoop Stretch  Partner A: 15 Med Ball Cleans / Partner B: Bootstrappers.  Barbell Squatting Warm-up AMRAP 4:5 Reps of each.  Muscle Clean // Loose grip and high elbows.  Front Rack Lunge.  Power Clean.  Front Squat // Elbows high and heels down.  Power Clean + Front Squat // Hip Extension and elbows…

Warm-up AMRAP 6:  3 Kick-to-Handstand (attempts)  6 Close Grip Push-ups  18 Double Unders (24 Single Unders) Workout of the Day:RX:Accumulate 4:00 hanging from a bar.**Every time you break complete 10 Strict Handstand Push-up. then… Accumulate 4:00 of a Straight Arm Side Plank.Every time you break complete 10 DB Bench Press (50/35#). *Starts with 10 strict handstand push-ups before…

General Squatting & Pulling Warm-up:Athletes can use light weight.AMRAP 5:  10 Alternating Hamstring Scoop Stretch  10 Elbow to Instep  5 DB Deadlifts  5 Slow Wall Squats  5 DB Push Press Workout of the Day:RX:AMRAP 10:10 Alt. DB Snatches (50/35#)10 Double DB Hang Squat Clean Level 2:AMRAP 10:10 Alt. DB Snatches (35/25#)10 Double DB Hang Squat Clean Level 1:AMRAP 10:10 Alt….

Dynamic Warm-up::60 Row Without Straps  :30 Single Unders  :30 Groiner Stretch / Side  :45 Row // focus on maintaining a level chain and handle.  :30 Single Unders  :30 Arm Circles Forward & Backward  :30 Row // focus on a fast pull and smooth return.  :30 Inchworm + Push-up  :30 Double Unders  :30 Row // focus on proper return.  :30 Bootstrapper  :30 Double Unders…

Shoulder Warm-up AMRAP 5:  10 PVC Pass Throughs  20 Shoulder Taps in Plank Position  10 Push-ups (from toes or knees)  5 Strict Pull-ups or 10 Ring Rows  Strict Press & Push Press:10 Reps of each, focus on these points of performance.1) Hands outside shoulders.  2) Full grip on bar.  3) Elbows slightly in front of bar.  4) Bar as close to body…

General Warm-up: 1) inch Warms (25’), Instep Stretch (25’)2) 10 Arm circles forward/Back, 10 side/side, 10 up/down3) 20 Leg swings/Side4) Bear Crawl (50’)5) High knees (25’), Butt kickers (25’)6) Burpee broad jumps (50’)Repeat for 7-8 Minutes  Workout of the Day:RX:EMOM 20:1) :30 Deadlift (bodyweight)2) :60 Double Unders3) :30 Feet Elevated Ring Row4) :30 Handstand Push-up Level…

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED