Resolution CrossFit

Performance 5x3 Jerk, Every 90sec 4 Rounds For Time of:... 12cal Assault Bike 21 Handstand Push Ups 12 C2B Pull-Ups 21 GHD Sit-Ups Intermediate 5x3 Jerk, Every 90sec 4 Rounds For Time of: 12cal Assault Bike 21 Box Handstand Push Ups 12 Pull-Ups 21 GHD Sit-Ups to Parallel Fitness Every 90sec for 5 sets 5 Push Press 15 Band Pull Aparts 30 sec Dead Bug 4 Rounds For Time of: 10cal Assault Bike 20 Push Ups 10 Assisted Pull-Ups 20 Weighted Sit-Ups

Performance EMOM for 8min: 1 Clean Pull + 1 Clean... 4 Cycles of: AMRAP in 3min of: 400m Run ME Squat Cleans, 205/135# Rest 1 min Intermediate EMOM for 8min: 1 Clean Pull + 1 Clean 4 Cycles of: AMRAP in 3min of: 400m Run ME Squat Cleans, 155/105# Rest 1 min Fitness EMOM for 8min: 3 Hang Power Cleans 6 Jumping Squats 9 Sit-ups 4 Cycles of: AMRAP in 3min of: 300m Run ME Power Cleans, 65/45# Rest 1 min

Performance 5x500m Row Intervals, every 4min *Whiteboard score is slowest time! Track each round for Wodify score.... then, Every 3min x 3 sets complete: 150' Farmer Carry 15 Weighted Hip Extensions 15 Pike Ups on Rower Intermediate 5x500m Row Intervals, every 4min *Whiteboard score is slowest time! Track each round for Wodify score. then, Every 3min x 3 sets complete: 150' Farmer Carry 12 Weighted Hip Extensions 12 Pike Ups on Rower Fitness 5x400m Row Intervals, every 4min *Whiteboard score is slowest time! Track each round for Wodify score. then, Every 3min x 3 sets complete: 150' Farmer Carry 15 Hip Extensions 15 Jack Knife Sit-ups, each leg

Performance EMOM for 8min: 1 Snatch Pull + 1 Power Snatch... 5 Rounds For Time of: 5 Muscle-Ups 10 Squat Snatches, 95#/65# 15 Bar-Facing Burpees Intermediate EMOM for 8min: 1 Snatch Pull + 1 Power Snatch 5 Rounds For Time of: 5 Strict Pull-ups and Ring Dips 10 Squat Snatches, 75#/55# 15 Bar-Facing Burpees Fitness EMOM for 8min: 3 Power Snatch + 3 Overhead Squats 5 Rounds For Time of: 5 Strict Pull-ups 10 Box Dips 10 Squat Snatches, 45#/35# 10 Burpees

Performance Front Squats 3-2-2-1-1-1-10, every 90sec *take 75% of your final set to complete 10 reps... 7 Rounds For Time of: 7 Single Arm DB Thrusters (50/35#), ea side 14 Toes to Bar 28 Double-Unders Intermediate Front Squats 3-2-2-1-1-1-10, every 90sec *take 75% of your final set to complete 10 reps 7 Rounds For Time of: 7 Single Arm DB Thrusters (40/25#), ea side 14 Toes to Parallel 14 Double-Unders Fitness Every 90 sec for 7 sets: 5 Front Squats 20 Weighted Glute Bridge 7 Rounds For Time of: 7 Single Arm DB Thrusters (25/15#), ea side 14 Leg Raises 35 Jump Rope

Performance Two Rounds For time: 30 Step Ups, 50#/35#, 24/20 20 Goblet Squats, 50#/35#... 30 DB Snatches, 50#/35# 20 Cal Ski Erg 30 Lunge Steps, 50/35# 20 Pull-Ups Intermediate Two Rounds For time: 30 Step Ups, 40#/25#, 24/20 20 Goblet Squats, 40#/25# 30 DB Snatches, 40#/25# 20 Cal Ski Erg 30 Lunge Steps, 40#/25# 20 Pull-Ups Fitness Two Rounds For time: 20 Step Ups, 25#/15#, 20/16 20 Goblet Squats, 25#/15# 20 DB Snatches, 25#/15# 20 Cal Ski Erg 20 Lunge Steps, 25#/15# 20 Jumping Pull-Ups

Performance 12min to build to 1RM Snatch 4 Cycles of, AMRAP in 3min of:... 10 OHS, 135#/95# 15/12cal Ski ME Ring Muscle Ups Rest 1min Intermediate 12min to build to 1RM Snatch 4 Cycles of, AMRAP in 3min of: 10 OHS, 95#/65# 15/12cal Ski ME Ring Dips Rest 1min Fitness 12min to build to 1RM Snatch *optional - add your favorite core exercise and monostructural modality for a 12 min EMOM 4 Cycles of, AMRAP in 3min of: 10 OHS, 45#/25# 12/10 cal Ski ME Box Dips Rest 1min

Performance 6 Rounds For Time of: 500m Row/400m Run 15 GHD Sit-Ups... 15 HSPU *alternate each round between row and run Cash Out: 3 Rounds of, NFT: 6 Turkish Get-Ups, 3 ea side 24 Pike Overs *Use the same DB/KB for ea exercise Intermediate 6 Rounds For Time of: 500m Row/400m Run 15 GHD Sit-Ups to Parallel 15 Box HSPU *alternate each round between row and run Cash Out: 3 Rounds of, NFT: 6 Turkish Get-Ups, 3 ea side 24 Pike Overs *Use the same DB/KB for ea exercise Fitness 6 Rounds For Time of: 400m Row/300m Run 20 Sit-ups 15 Hand Release Sit-ups *alternate each round between row and run Cash Out: 3 Rounds of, NFT: 6 Turkish Get-Ups, 3 ea side 24 Pike Overs *Use the same DB/KB for ea exercise

Performance 12min to build to 1RM Back Squat AMRAP in 10min:... 2 Rounds of: 10 DB Lunge Steps, 50#/35#, ea arm 12/10 Cal Assault Bike then, 2 Rounds of: 10 Weighted Pistols, ea leg, 50#/35#, 5 ea side 12/10cal Assault Bike *If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want* Intermediate 12min to build to 1RM Back Squat AMRAP in 10min: 2 Rounds of: 10 DB Lunge Steps, 40#/25#, ea arm 12/10 Cal Assault Bike then, 2 Rounds of: 10 Assisted Pistols, ea leg 12/10cal Assault Bike *If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want* Fitness 12min to build to 1RM Back Squat AMRAP in 10min: 2 Rounds of: 10 DB Lunge Steps, each leg 10/8 Cal Assault Bike then, 2 Rounds of: 20 Air Squats 10/8 Cal Assault Bike *If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*

Performance Every 2min x 5 sets: 3 Push Press... 12.3 AMRAP in 18min of: 15 Box jumps, 24"/20" 12 Push press, 115#/75# 9 Toes-to-bar" Intermediate Every 2min x 5 sets: 3 Push Press AMRAP in 18min of: 15 Box jumps, 20"/16" 12 Push press, 85#/55# 9 Toes-to-parallel" Fitness AMRAP in 8 min 5 Push Press 150m Run AMRAP in 18min of: 14 Box step-ups, 20"/16" 12 Push press, 55#/35# 10 Jack knife sit-ups, 5 each leg

Performance 7x1 Clean Pull + 1 Pause Power Clean (2sec pause at knee), Every 75sec Four Cycles... Every 4 min complete 1 round of: 8 Hang Power Clean, 185#/125# 12 Bar Facing Burpees 16/14cal Ski *Rest With Remaining Time. Begin New Round Every 4min* *Score is slowest round* Intermediate 7x1 Clean Pull + 1 Pause Power Clean (2sec pause at knee), Every 75sec Four Cycles Every 4 min complete 1 round of: 8 Hang Power Clean, 135#/95# 12 Bar Facing Burpees 14/12cal Ski *Rest With Remaining Time. Begin New Round Every 4min* *Score is slowest round* Fitness AMRAP in 8 min: 1 Hang Power Clean 3 Front Squats 150m Run Four Cycles Every 4 min complete 1 round of: 8 Hang Power Clean, 65#/45# 10 Burpees 12/10cal Ski *Rest With Remaining Time. Begin New Round Every 4min* *Score is slowest round*

Performance EMOM for 8min: 1 Snatch Pull + 1 Hang Power Snatch... For Time: 50-40-30-20-10 Double-Unders 5-4-3-2-1 Power Snatch, 155#/105# then, 1 mile Run Intermediate EMOM for 8min: 1 Snatch Pull + 1 Hang Power Snatch For Time: 30-25-20-15-10 Double-Unders 5-4-3-2-1 Power Snatch, 115#/85# then, 1 mile Run Fitness AMRAP in 8min: 3 Hang Power Snatch 15 Weighted Glute Bridge For Time: 100-80-60-40-20 Jump Rope 10-8-6-4-2 Hang Power Snatch, 65/45# then, 800m Run

Performance AMRAP 6: 15/12 Calorie Bike 15 Single Arm KB Push Press, 53#/35#, ea arm... - Rest 3:00 AMRAP 6: 15/12 Calorie Ski 15 Push Ups Cash Out/Accessory 3 Sets: 75' Single Arm Overhead KB/DB Carry, rt arm 15 KB/DB Bent Over Rows, rt arm 75' Single Arm Overhead KB/DB Carry, lft arm 15 KB/DB Bent Over Rows, lft arm ME L-Sit Hold, or 30sec whatever is longer Intermediate AMRAP 6: 15/12 Calorie Bike 15 Single Arm KB Push Press, 44#/26#, ea arm - Rest 3:00 AMRAP 6: 15/12 Calorie Ski 15 Push Ups Cash Out/Accessory 3 Sets: 75' Single Arm Overhead KB/DB Carry, rt arm 15 KB/DB Bent Over Rows, rt arm 75' Single Arm Overhead KB/DB Carry, lft arm 15 KB/DB Bent Over Rows, lft arm ME L-Sit Hold, or 30sec whatever is longer Fitness AMRAP 6: 12/10 Calorie Bike 15 Single Arm DB Push Press, 25#/15#, ea arm - Rest 3:00 AMRAP 6: 12/10 Calorie Ski 15 Push Ups Cash Out/Accessory 3 Sets: 75' Single Arm Overhead KB/DB Carry, rt arm 15 KB/DB Bent Over Rows, rt arm 75' Single Arm Overhead KB/DB Carry, lft arm 15 KB/DB Bent Over Rows, lft arm ME L-Sit Hold, or 30sec whatever is longer

Performance 5x3 (1+1/4) Back Squats, every 90sec AMRAP in 15min of:... 5 Bar Muscle-Ups 10 Box Jumps, 24/20" 15 GHD Sit-Ups Intermediate 5x3 (1+1/4) Back Squats, every 90sec AMRAP in 15min of: 5 Strict Pull-ups 10 Box Jumps, 20/16" 15 GHD Sit-Ups, parallel Fitness Every 90 sec for 5 sets: 5 Back Squats 30 sec Wall Sit Hold AMRAP in 15 min of: 5 Jumping Pull-ups 10 Box Step-ups, 20/16" 15 Sit-ups

Performance Every 2min x 6 sets complete: 2 Pause Front Squats 15 Pike Ups on Rower... 15.5 For Time, Reps of 27-21-15-9: Row Thrusters, 95#/65# Intermediate Every 2min x 6 sets complete: 2 Pause Front Squats 15 Pike Ups on Rower 15.5 For Time, Reps of 27-21-15-9: Row Thrusters, 65#/45# Fitness Every 2min x 6 sets complete: 2 Pause Front Squats 20 Jack Knife Sit-ups, 10 each leg For Time, Reps of 20-15-10-5: Row Thrusters, 45#/25#