WOD

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Bear Complex (5×1) Power Clean Front Squat Push Press Back Squat Second Push PressStart light increasing weight with each set. ROM WOD

Agate Pass CrossFit – CrossFit Warm-up Conditioning Metcon (No Measure) 10 Min EMOM Odds 12/10 Cal Air Bike Evens 12/10 Cal Row Metcon Metcon (AMRAP – Reps) 5 Rounds 3 Min 10 Clean and Jerks (95/65) 15 C2B Pull-ups AMRAP Double Unders **Rest 1 Min** Score: Double Unders Reps

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3×5) 75% of 1 RM Back Squat (2×3) 80% of 1 RM Back Squat (3×1) 90% of 1 RM Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 3 Squat Snatch (115/80) 6 Burpees **2 min rest** 8 min AMRAP 3 Thrusters (115/80) 6 Burpees

Agate Pass CrossFit – CrossFit Warm-up Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Agate Pass CrossFit – CrossFit Warm-up Metcon 12 Days of Christmas (Time) 1- Wall Walk or Rope climb 2- Deadlifts (255/185) 3- Burpee Broad Jump 4- Toes To Bar 5- Box Jumps (30/24) 6- GHD sit up 7- Ring Dips 8- Slam Ball 9- Kettlebell Swings 10- V-sit ups 11- Wall Balls (20/14) 12- Goblet

Agate Pass CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 10 x 150m Row Rest :30 Between intervals Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 21 Sit up 15 Burpee 9 OH Squat (95/65)

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (Time) 100 Double Unders (Every time you break 7 DL (185/135) 100 Wall Balls (20/14) (Every Time you Break 7 KB Swings (70/53) 100 Double

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (2×5) 80% 1 Rep Max Front Squat (2×3) 85% 1 Rep Max Front Squat (3×1) 90% 1 Rep Max Metcon Metcon (5 Rounds for reps) TABATA TUESDAY Toes 2 Bar HR Push ups Box Jumps Dips Burpees

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Bench Press (5x Max Reps) 60-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 8 Alt Pistol 12 Dough Boys 1 Power Clean (135/95) (185/135) *Add 1 Power Clean Each Round