Comanche CrossFit – CrossFit Warm-up (No Measure) 15 Minutes of practicing Pull Ups and Pull Up variations Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

Comanche CrossFit – CrossFit Warm-up (No Measure) 10 Minute EMOM 5 Wallball Shot 3 Burpees Strength Muscle Snatch 30%X1X4 40%X1X4 50%X1X3 60%X1X2 Power Snatch 40%X1X2 45%X1X2 50%X1X2 55%X1X2 60%X1X2 65%X1X2 Metcon (AMRAP – Reps) 15 Minute AMRAP Competitor 135/95 RX 115/75 Comanche 95/65 21 T2B 15 Snatch 9 Burpees

Comanche CrossFit – CrossFit Warm-up (No Measure) This week is a lighter week in our lifting program. Low percentage weightlifting and low volume. Warm Up 7 Minute EMOM 3 Toes to bar 2 Handstand Push Ups Strength Power Clean 40%X1X3 50%X1X3 60%X1X3 70%X1X3 Back Squats 5 Sets of 7 Reps 70% Metcon (AMRAP – Reps) 12 Minute AMRAP Competitor 135/95 …

Comanche CrossFit – CrossFit Strength Push press 55%X2X4 65%X2X4 75%X2X4 Snatch pulls 70%X1X4 80%X1X4 90%X6X3 Metcon (Time) 2 Rounds weight for the WOD is 60% of 1RM Push Press 30 Toes to Bar 30 Pull ups 30 Push Press 30 Overhead Squats 3 Laps

Comanche CrossFit – CrossFit Strength Clean 50%X1X3 60%X1X3 70%X1X3 80%X2X2 90%X2X2 95%X3X1 Metcon (Time) For Time 6 Round 3 Power Snatch 6 Deadlift 9 Burpee over bar

Comanche CrossFit – CrossFit Strength Clean and Jerk – Classic 60%X1X3 70%X1X3 80%X2X3 90%X2X2 Hang Snatch 50%X1X3 60%X1X3 70%X1X2 80%X2X2 Back Squats 60%X2X7 70%X2X7 75%X6X6 Metcon (AMRAP – Reps) 15 Minute AMRAP 40 Double Under 20 KB Swings 6 Muscle Ups

Comanche CrossFit – CrossFit Strength Power Snatch 50%X2X3 60%X2X3 70%X3X3 80%X2X2 Clean 60%X1X4 70%X1X3 80%X1X3 85%X1X3 Clean Pull 80%X1X3 90%X1X3 100%X4X3 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Accessory Strength Post workout 10-15 Miuntes Push Jerks 55%X2X3 65%X2X3 75%X2X3 80%X2X3 Bench Press 6X7 Biceps Pick 2 …

Comanche CrossFit – CrossFit Strength Hang Power Snatch 60%X1X3 70%X1X3 80%X3X2 Clean 50%X1X3 70%X2X3 80%X1X3 85%X1X3 Front Squat 60%X1X3 70%X1X3 80%X5X3 Metcon (Time) 21-15-9-15-21 Handstand Push ups Thrusters Pull Ups