Workout Of The Day

CrossFit Magnolia – CrossFit

Clean and Jerk (1RM)

Metcon (Time)

3 rounds:

15 power cleans

15 front squats

15 push jerks

15 GHD

(Bar = 135/95)

CrossFit Magnolia – CrossFit

Metcon (No Measure)

Make up day for 1RM.

You can choose:

Back squat

Deadlift

Bench press

If you did all 3 last week, you can do either:

Front squat

Strict press

Ask your coach how to enter your 1RM into Wodify.

Metcon (AMRAP – Rounds and Reps)

14 min amrap:

28 double-unders

14 lunges (135/95)

7 C2B pull-ups

CrossFit Magnolia – Dark Horse Weightlifting Club

Clean Pull (4×3)

work up to your working weight then same weight all 4 sets

Weightlifting

8 Min. EMOM:

2 power clean

Jerk dip + Jerk

(1+1)x6

CrossFit Magnolia – CrossFit

Bench Press (1RM)

Metcon (Time)

4 rounds:

50 double-unders

25 wall balls (20/14)

15 power snatch (96/65)

CrossFit Magnolia – Dark Horse Weightlifting Club

Snatch Pull (5×2)

increase weight until you find your working weight then 5 sets at the same weight

Weightlifting

8 Min. EMOM:

2 power snatch

Overhead Squat (4×4)

w/ 2 sec pause at bottom

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min amrap:

200m run

12 pull-ups

200m run

8 C2B pull-ups

200m run

4 bar muscle-ups

CrossFit Magnolia – Dark Horse Weightlifting Club

Weightlifting

12 minute EMOM:

odd – 1 power clean

even – 3 tall box jumps

Squat Clean (5×1)

singles. challenging but no misses

Dip+Dip+Pause Jerk (3x(1+1+2))

pause in split for 3 seconds

CrossFit Magnolia – CrossFit

Deadlift (1×3, work up to heaviest 3-rep)

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

20 front squats (115/75)

20 pull-ups

CrossFit Magnolia – CrossFit

Metcon (Time)

4 rounds:

400m run

25 T2B

12 HSPU

CrossFit Magnolia – Dark Horse Weightlifting Club

Snatch (1×1)

Clean and Jerk (1×1)

Front Squat (1×1)