Crossfit 343

Warm Up

Runn 400m

25 Double Unders

250m row

Strength WOD

Power Clean

3x3x3x3x3

WOD

21,18,15,12,9,6,3

SDLHP 115lb

Front Squat 115lb

Push Jerk 115lb

Run 200m on odd rounds

Warm Up

100 Double Unders

Strength WOD

Back Squat

3x3x3x3x3

WOD

21-15-9

135lb squat clean

pull ups

run 400m after each round

Warm Up

500m row

400m run

Strength Wod

Split Jerk

1x1x1x1x1x1

WOD

AMRAP in 20 minutes

9 Deadlift 225lb

15 Box Jump 24″

21 Back Extension

Warm Up

100 Double Unders

Strength WOD

OH Squat

5x5x3x3x1x1

WOD

4 rounds for time

run 400m

50 air squats

Warm Up

500m row

20 wall balls

Strength WOD

Hang Cleans

1x1x1x1x1x1

WOD

“Randy”

for time

75 Power Snatch 75lb

Warm Up

500m row

400m run

Strength WOD

Back Squat

3x3x3x3x3

WOD

5 rounds

15 Power clean 135lb

20 Wall ball 20/14

25 Back Extension

Run 200/25 Double Unders

Warm Up

20 Back extension

20 Box Jump

20 Sit Up

Strength WOD

Front Squat

1x1x1x1x1x1x1x1

WOD

3 Rounds w/25lb weight vest

7 Deadlift 300lb

7 Pull Ups

7 Burpees

200m run

Warm Up

100 Double Unders

Strength WOD

Weighted Pull Ups

3x3x3x3x3

WOD (Courtesy of CF HQ)

reps of 21-15-9

95lb SDLHP

95lb OHS

warm Up

1000m row

Strength WOD

Thrusters

1x1x1x1x1x1x1

WOD “Linda”

reps of 10,9,8,7…..1

Body weight bench press

1 1/2 body weight deadlift

3/4 body weight power clean

Warm Up

500m row

25 double unders

200m run

Strength WOD

Bent Over Row

3x3x3x3x3

WOD

800m run

150 Wall balls

800m run