As many reps as possible in 5:00 of

1 Wall walk
20(16) calories on the rower
1 Wall walk
20 Single arm hang dumbbell snatch (Pick #)
1 Wall walk
20 Ab mat sit ups
1 Wall walk
20 Ring rows

Rest 2:00 x 4 rounds

Start at the beginning for each new 5:00 workout

Score = rounds + reps for each interval
4 scores on the board.

5 sets of 2 weighted dips
*Use heavier than last week

Then,

With a partner
With a 22:00 clock perform as many reps of:

Wallballs 20#(14#)
Deadlifts 165#(115#)
Bar muscle ups
Calories on the bike
Calories on the ski erg

*Score = total reps

**You can do as many reps of the above as you want.
One person works, one person rests

5 sets of 12 reps of
Barbell Hip thrusts
*Use a heavier weight than 042123
Rest 1:30 – 2:00 between sets

For time:
Row 1000 meters
100 Double unders
20 10 meter shuttle runs
Row 750 meters
75 Double unders
15 10 meter shuttle runs
Row 500 meters
50 Double unders
10 10 meter shuttle runs
Row 250 meters
25 Double unders
5 10 meter shuttle runs

25:00 Time cap

Midline Capacity 5:00
5 Rounds of
:12 Toes to bar
:48 Forearm plank hold

Clean and Jerk W3
Every 3:30 – 4:00 x 5
2 Cleans + 1 Clean and Jerk @ 80 – 90% of 1 Rep max

These do not need to be touch and go. You can reset after each clean and should

Post WOD:
3 – 5 rounds for quality of
12 – 15 Dumbbell bench press
20 – 30 Banded tricep extensions

Used competition bumper plates for sale.

We have 4 25# plates and 2 10# plate for sale. These plates are used and can’t be dropped from overhead, but they are perfect for squats, deadlifts, and really any other movement that doesn’t involve dropping them from overhead. They are $1 a pound, so if you would like 2 25# plates, it would be $50. If you’re interested in these for your home gym, please email eric@crossfitverve.com. I will post them online for sale, but wanted to give our members first dibs.

For time:
30 Box jump overs 30″”(24″”)

Then
2 Rounds of:
20 Dumbbell box step ups 40#(25#) 24″(20″)
2 Rope climbs

2 Rounds of
20 Single arm dumbbell push press 40#(25#)
2 Legless rope climbs

Then,
30 Box jump overs 30″(24″)

5 Rounds for time of:
Row 750(700) meters
10 Burpees over the rower
2 Power snatch (Pick your #)*

Same idea as last week. You can add weight each round or use one
weight and go across for the 5 rounds.

This is our 3rd week Power Snatching on Tuesday so the goal is to hit last week’s same weight or go heavier, provided you focus on your form.

Front Squat W3

Front Squats
Every 3:00 x 5
3 Front Squats at 80 – 90% of 1 Rep max

*Stay in the percentage range! This is a program so there’s no need to
go heavier than the day calls for.

Then,

With a 14:00 clock

Run, row, bike, ski for 4:00, with the remaining time

As many rounds as possible of:

5 Pull ups
10 Push ups
15 Air squats

As many rounds as possible in 15:00 of

8 Hang power cleans 95#(65#)
8 Bent over rows 95#(65#)
8 Box jump overs 24″”(20″”)

Post WOD

3 – 5 Rounds for quality of

5 – 8 GHD sit ups to parallel
:20 Hollow hold on GHD or floor
3 – 5 Back extensions (slow and controlled)

Every 2:30 – 3:00
5 Sets of 3 Weighted Strict Dips
Rest remainder of time
Aim for heavier than last week

Then,

With a partner:

In any order and rep scheme you want

Run 2400 meters
60 Kipping pull up + Kipping chest to bar pull up (No butterfly)
120 Medball push press 20#(14#) 10′(9′)
5:00 Sandbag hold in bear hug (As heavy as possible)

25:00 Time Cap

1 person works, 1 person rests

4 sets of 15/15 Bulgarian Split squats
*Use same weight as 04/14/23 as the reps are higher today

8 Rounds for time of
5 Devil’s press 40#(25#)
12(10) Calories on the rower

Rest 1:00 between each round

Don’t Drop the Dumbbells!