Name: Playbook - Simply Mander - Intervals + Power clean/running
Uploaded: 2024-01-01T19:10:20.214Z
Duration: 40 min
Description: Intervals + Power clean/running

4 rounds for time:
15 thrusters
60 double understand
25 wall balls
*rest 2:00 between rounds*

Rest as needed before moving onto: 
1,2,3,4,5
Power cleans (try to go heavy on these)
Run 100m after each round

Should take you no longer than 40 minutes total.

4 rounds for time:
15 thrusters
60 double understand
25 wall balls
*rest 2:00 between rounds*

Suggested weight 95/65
scale to dumbbells if needed

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thruster

- Jump rope with rope passing under your feet twice with each jump

Double unders

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

4 rounds for time

1,2,3,4,5
Power cleans
Run 100m

You will complete 1 power clean, then 100m run. Then 2 power cleans + 100m run, 3 power cleans etc. Until 5. These should be heavy and challenging. Suggested weights:

Elite - 255/155
RX - 155/105
Intermediate - 115/85
Beginner - 95/65

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Clean

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

Power clean + Running

Intervals + Power clean/running

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Intervals + Power clean/running

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