University of Nevada CrossFit

15-9-6-3

For Time:

(Advanced/Intermediate)

15-9-6-3

DL (225#/155#)

Burpees

(Beginner)

*Scale to appropriate weight

Cub Corps. Print out or pick up a form asap! I will notify the registered participants on Friday this week. 

Registration Form

Click the link!

AMRAP in 20 minutes (Squat Clean/Push Press/Lunge)

AMRAP in 20 minutes:

(Advanced/Intermediate) 

5 Squat Cleans (95#/65#)

5 Push Press (95#/65#)

20 Alternating Lunges

(Beginner)

12 minute AMRAP

15 Med Ball Clean & Jerk (20#/14#)

20 Alternating Lunges

 OLY Class:

*Intro to the Clean and Jerk

In smaller groups seperate into two groups: (2-4 people per small group, members rotate)

Group #1, 3-3-3 Clean (From Hang Position) *Not for max 3 rep...lighter weight and form focus.

Group #2, 3-3-3 Push Press/Jerk (From Rack/Cage) *Not for max 3 rep...lighter weight and form focus.

*Switch movements/groups after completed 3-3-3

WOD: 

AMRAP in 8 minutes

7 Clean & Jerks (95#/65#)

7 Burpees

"Das Boot Redux"

For time:

100 Squats

50 True Push-Ups

Row 250 meters

75 Squats

40 True Push-Ups

Row 500 meters

50 Squats

30 True Push-Ups

Row 750 meters

25 Squats

20 True Push-Ups

Row 1000 meters