CrossFit Augusta

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Snatch 1-1-1-1-1-1-1 reps

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For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

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REST DAY

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Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

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Deadlift 1-1-1-1-1-1-1 reps

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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WOD
10,9,8,7,6,5,4,3,2,1
Double KB Floor Press (1.5 pood)
KB Snatches R/L (1.5 pood)

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Front squat 3-3-3-3-3 reps

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“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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