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Cleans and HSPU

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CrossFit PFT – WOD

Clean with pause at the knee (Work to a heavy single )

Strict HSPU + Kipping HSPU + HS Hold (3 sets)

Go to just short of failure for each movement.

Metcon (AMRAP – Reps)

3:00 AMRAP

50 DU Buy In

15 Deadlifts 185/125

15 Bar Facing Burpees

3:00 Rest

3:00 AMRAP

50 DU Buy In

10 Deadlifts 225/155

10 Bar Facing Burpees

3:00 Rest

3:00 AMRAP

50 DU Buy In

5 Deadlifts 275/185

5 Bar Facing Burpees
Do not score DU’s

Banded Tricep Push Downs (100 total reps )

Jerks and Upper Body Accessories

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CrossFit PFT – WOD

Push Jerk + Split Jerk (Work to a heavy 1+1)

Strict Pull Ups (5×3- Wighted)

Superset with jerks. Try to increase total volume of weight over last week.

Metcon (Weight)

4 Supersets

8 DB Floor Press

8 Single Arm DB Rows (per arm)

Metcon (Time)


10/8 Cal Assault Bike

20 Barbell Thrusters 45/35

Plate Shoulder Complex (2×15 of each exercise consecutively )


Rear Delt Raises

Press Outs

Hang Power Cleans

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CrossFit PFT – WOD

Hang Power Clean (Work to a 3RM)

Focus on speed of the hips, feet and elbows

Kipping Swings+T2B+ Kipping Pull Ups (5×3+3+3)

Focus on tight positions. If you cannot kip well, focus on just kipping. Superset with power cleans.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Deadlift 135/96

40 DU’s

5 Hang Power Cleans 135/95

40 DU’s

Hollow Hold/ Arch Hold (3x:30 each)

No rest inbetween