Olive Branch CrossFit

Conditioning

In Teams of 2
AMRAP 30
10m Partner Wheelbarrow
10 Burpees Over Partner
10m Partner Wheelbarrow
400m Partner Run (Together) with one WB 20/14
***partner A will begin and complete the first wheelbarrow
carry holding partner B’s feet…then partner A will do the
10 Burpees Over Partner B….then return to the wheelbarrow
with partner A holding partner B’s feet. After that both
complete the run. To start the next round Partner B will now
hold the feet and do the burpees over partner A.
***on the run either partner can hold the ball.
***if you have athletes that cant do the wheelbarrow walks
have both athletes complete bear crawls. Use this scale
for any athlete that is without a partner.

Strength/Skill

A. Push Press 10/8/6/4/2. Climbing
B. 3×5 Weighted Ring Dips
A&B done on a running clock, every 2min complete a set.

Conditioning

For Time
21-15-9
Cal Row
Burpee Box Jump Overs 24/20 (Regional Standard Allowed)
***athletes can use hands to help get over the box. Feet must
also tap the box.

Strength/Skill

A. Pausing Snatch Deadlift + Squat Snatch
5 sets of 2 EMOM – Ligt to Mod Load. Use this as a
primer to dial in Squat Snatch
B. Squat Snatch EMOM
Min 1 – 3 Snatches @ 72% of 1RM
Min 2 – 3 Snatches @ 77%
Min 3 – 2 Snatches @ 82%
Min 4 – 2 Snatches @ 85%
Min 5 – 1 Snatch @ 87%
Min 6 – 1 Snatch @ 90%
Min 7 – 1 Snatch @ 92%

Conditioning

3RFT
20 Wall Balls 20/14 10′
10 Power Snatches 75/55
50 Double Unders

Conditioning

For Time
800m Run
30 KBS 53/35
Then 3 Rounds of
10 Thrusters
5 Bar Muscle Ups
Rx 95/65

Midline

EMOM x 12
Min 1 – 15 GHD Sit Ups
Min 2 – 15 Hip Ext
Min 3 – 30 Banded Pull Aparts
Min 4 – Rest

Strength/Skill

A. 3×5, Box Squats…OTM
B. Back Squat 10/8/6/4/2, Climb
B…..done on running clock, every 2min complete a set.

Conditioning

For Time
60 Wall Ball Slams 20/14
30 Alt. Dumbbell Snatches 50/35
40 Wall Ball Slams
20 Alt. Dumbbell Snatches
20 Wall Ball Slams
10 Alt. Dumbbell Snatches

Strength/Skill

A. Snatch Complex EMOMx10
Power Snatch + OHS + Squat Snatch
Climb or Across….only climb if technique is dial in. Stop
climbing if technique faulters.

Conditioning

For Time
30 Burpees
400m Run
Then 3 Rounds of
10 SDLHP
10 OHS
Rx 95/65

Strength/Skill

A. For Time – 300 Double Unders
5 Burpees

Conditioning

For Time
AMRAP 20
5 C2B
10 Push Ups
15 Alt Pistols

Strength/Skill

A. Take 15min W2H Single Squat Clean

Conditioning

For Time
21-15-9
Cal Row
Squat Cleans
Rx 95/65

Conditioning

For Time
1mile Run
rest – equal time of run
2k Row

Midline

3RNFT
30 Ab Mat Situps w/WB
25 Glute Bridges w/ Feet elevated
20 Double Russian KBS

Strength/Skill

A. 5×2 Dip Drives Climb
B. 4×2 Push Jerks Climb
C. 3×2 Split Jerks Climb
All done with running clock OTM.

Conditioning

For Time
30 Alt Single arm Dumbell Clean and Jerks 50/35
45 TTB
30 Alt Single arm Dumbell Clean and Jerks 50/35
45 Wall Balls 20/14 10′