Performance

Strength  Front squat  5×3 increasing  For time: 30 Hang power snatch (95,65) RX+(115,80) 800 Meter run  75 Wall ball (20,14) […]

Strength  4 sets: 10-12 Weighted push up 10-12 Barbell bent over row  AMRAP in 20:00 (ladder style): 3 Shoulder to

“Chad1000X” For time: 1000 Box step ups (20”) (45/35) CHAD1000X is a CrossFit Hero workout written in honor of Navy

For time: 50/45/40 Calorie bike 3 rounds: 40 Toes to ring  50 KB sumo deadlift high pull (53,35) RX+(70,53) Then,

Strength  Dual DB/KB Bulgarian split squat  3×10 each leg  AMRAP in 24:00: 4 Wall walk  12 Front squat (115,80) RX+(135,95)

Strength  Strict press  5×5 increasing  5 rounds for time:  30 Double under  15 Deadlift (135,95) RX+(155,105) 30 Double under  12

Strength  4 sets: 3-5 Weighted chin up  10-12 BB skull crusher  For time:  60 Wall ball (20,14) RX+(25,20) 50/40 Calorie

Strength  Bench press (1&1/4) 5×6-8 increasing  For time: 800 Meter run 27 Power snatch (95,65) RX+(115,80) 27 Bar facing burpee 

Strength  Tempo back squat  5×5 increasing  *3 second negative, 3 second pause AMRAP in 20:00 (ladder style): 5 Dual DB

Teams of two.  3 rounds for time: 70 Hand release push ups  60 Alternating DB power snatch (50,30)  RX+(55,35) 50