University of Nevada CrossFit

7,6,5,4,3,2,1

7,6,5,4,3,2,1 for time:

Deadlift (Click to Watch Video) (225#/155#)

Burpee Box Jump

Pull-Ups

OLY

Front Squat (Click to Watch Video) 3-3-3-3 (From Rack)

Jerk (Click to Watch Video) 3-3-2-2 (From Rack)

WOD:

7 Rounds:

10 Supine Ring Rows or Bodyweight Rows

10 KB Swings (53#/35#)

 

 

 

4 Rounds for time...

(Advanced/Intermediate)

4 Rounds for time:

300 Meter Row

12 Power Snatch (Click to Watch Video) (From the floor) (95#/65#)

400 Meter Run

(Beginner)

4 Rounds for time:

300 Meter Row...400 Meter Run (Alternate each round...2 rounds with Row, 2 Rounds with Run)

12 Power Snatch

We ask so little at LRC...

Daily Show - Planet Fitness

More from...Planet Fitness

5 Individual AMRAP rounds...

5 Individual AMRAP rounds:

2 minute AMRAP of :

5 Squat Cleans (115#/75#)

7 Burpees

9 Air Squats

*Rest 1 minute between rounds / AMRAPs.

OLY

Clean Pull (Click for  Video) (DL to Clean Jump Shrug) 7-7-7-7 (70-80% of DL)

Power Clean (Click for  Video) 2-2-2-2

WOD:

21-15-9

Burpees

KB Swing (53#/35#)

400 meter run after Burpees and KB Swing

CF Football - Talk to me Johnnie Blog - "Future Games Competitor" 

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