Created In The lab

Back squat 5RM. 4 RFT 10 Overhead squats (95/65), 12 T2B, 50 Double Unders.

10 RFT 15 wall balls (20/14) 6/4 calorie bike

30 min EMOM, minute 1 35 double unders, minute 2 8 Toes to Bar, minute 3 10 Dumb Bell snatches

Clean 1 rep max, 3 RFT 15 deadlifts (225/155) 15 HSPU, 200m run

20 Min AMRAP 5 Shoulder to Overhead (165/115)) 50 Air Squats 5 Box Jumps (30/24)

Squat Snatch 1RM, 21 thrusters (75/55) 21 Pull ups, 15 thrusters (95/65) 15 C2B pull ups, 9 thruster (115/75) 9 bar muscle ups

*all numbers based off Mondays 1 rep max effort 5 min EMOM 3 reps @ 70% rest 1 min 5 min EMOM 2 reps @ 75% rest 1 min 5 Min EMOM 1 rep @ 80% rest 1 min Then: 1 Round of "Kelly" 400m run 30 box jumps (24/20) 30 Wall balls (20/14)

5-4-3-2-1 Back squats (225/155), 200m run, 10-12-14-16-18 Dumb bell snatch

20 Min AMRAP 9 Pull Ups 9 Push Ups 9 Air squats 7 C2B Pull ups 7 Hand Release Push Ups 7 Goblet squats (53/35) 5 Bar Muscle Ups 5 Strict HSPU 5 KB Tater Swings (53/35)

Mod hang squat snatch or hang squat clean 8x2 75% WOD Karen 150 wall balls for time.

30 min EMOM minute 1 10/8 calorie row, 6 overhead squats (115/75), 4 sandbag cleans. DCL Endurance 4 RFT 25 calorie run 20 thrusters (75/55)

400m Run 18 Deadlifts (225/155) 400m Run 15 Deadlifts (245/165) 400m Run 12 Deadlifts (265)/175) 400m Run 9 Deadlifts (275/185) 400m Run 6 Deadlifts (285/190)

10 min amrap, 30 foot handstand 6 double DB step overs, rest 2 min, 10 min amrap 30 foot handstand walk, 6 double DB burpee step overs, rest 2 min 30 foot handstand walk 6 box jumps (30/24) DCL weightlifting push press +split jerk 7x1 80%, hang power clean 7x2 80% of max power clean, snatch pulls 7x1 100% of max snatch

Hang snatch 1RM, 21-15-9 Thrusters (95/65) T2B 75 double unders after each set. Endurance 5RFT 15 calorie ski, 15 box jump overs, 15 GHD sit ups

Dynamic effort deadlift 8x2 85%, 10 SB Cleans, 10 single arm devils press, 8 SB cleans, 10 single arm DB thrusters, 6 SB cleans, 10 single arm devils presses, 4 sandbag cleans, 10 single arm dB thrusters, 2 SB cleans

30 minute AMRAP, minutes 0-10 10 Power snatch (95/65), 20 Pull ups, 30 sit ups. Minutes 10-20 10 power snatch 115/75 20 C2B pull ups, 30 weighted sit ups, minutes 20-30 10 power snatch (135/95), 20 Bar Muscle UPS, 30 GHD sit ups

Split Jerk 1RM, WOD 4RFT 400m Run, 25 KB swings 53/35. Weightlifting clean f/blocks @knee height, snatch high pulls, overhead squat 8x2 80%

Deadlift 1RM, “Death By Push ups, T2B, HSPU, Calorie Row (starting at 5 Calories) DCL Endurance 3,000m row, 2 Mile Run, 1 Mile Ski

“Emily” 10 RFT 30 double unders, 15 pull ups, 30 air squats, 100m sprint

5 RFT 10 DB Split Jerks, 12 T2B, 10 DB split Jerks, 12 Box Jumps. Programming spotlight Comp Program!

6 RFT, 10 thrusters 95/65 50 double unders. Weightlifting pause clean deadlift + clean+ jerk 3@65%, 3@75%, 3@80%. Snatch grip RDL 5x3 95%, Back Squat 5x5

Deficit deadlift 1RM, 3 rounds 1 minute each station. Alternating KB snatch, calorie row, burpees, pistols alternating legs, calorie bike, 1 minute rest. Endurance 10 rounds 100m sprint, 10 wall balls.

5 RFT 15/10 calorie bike 5 squat clean 185/125. Endurance 4 rounds 800m run 20 KB tater swings

20 min amrap 6 power snatch, 12 bar facing burpees, 18 sit ups. Don’t forget to follow us @crossfitdcl on Instagram and twitter and also follow me @dclmattyb

Conditioning Barbell Chipper. 50 Double Unders, 15 power cleans, 400m run, 15 front squats, 20/15 calorie bike, 15 shoulder to overhead, 50 double unders, 15 back squats.