Maximum 3 CrossFit

[Maximum 3 CrossFit @Maximum3CF]

Tuesday:
Strength:
1RM Front Squat

WOD: 12 min AMRAP
5 bar mu
20 weighted step ups 53/35 & 24/20

[Maximum 3 CrossFit @Maximum3CF]

Monday:
Max DU: 12 min

5RFT
5 squat cleans 135/95
5 burpee over bar

[Maximum 3 CrossFit @Maximum3CF]

Hey everyone! Murph is right around the corner and this year we are going to do a signup for slots!

Please sign up for times! Last year got crowded and we want to make sure everyone has adequate room to... https://t.co/XaSP8QN2YC

[Maximum 3 CrossFit @Maximum3CF]

Friday:
Bryan’s Birthday WOD:
20 Min AMRAP
3 Stone 2 Shoulder
100m Weighted Run
8 Tire Flips
100m Farmer Carry

[Maximum 3 CrossFit @Maximum3CF]

Thursday :
Partner:
20 min AMRAP
14 SDLHP 95/65
14 Front Squats
14 Push Jerk
*every 5 mins run 400m

[Maximum 3 CrossFit @Maximum3CF]

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[Maximum 3 CrossFit @Maximum3CF]

Wednesday:
12 min Amrap
6 KB Cleans 53/35
6 KB Push Press
12 V-ups

Conditioning:
800m Run

[Maximum 3 CrossFit @Maximum3CF]

Tuesday:
50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

Strength :
Snatch : 5x5 @65%

[Maximum 3 CrossFit @Maximum3CF]

Monday:
5RFT
5 Deadlifts 250/175
10 Burpees

Conditioning:
200 m Run x 3

[Maximum 3 CrossFit @Maximum3CF]

We are at it again this year!! Central Texas Friday Night Throwdown is BACK! Max 3 will host the first one on June 7th! More info to come!!

Order your shirts now!! https://t.co/rxymiccYvO

[Maximum 3 CrossFit @Maximum3CF]

Friday:
For time:
20 Push Press 95/65
30 Sit-ups
20 Push Press 95/65
30 Sit-ups
20 Push Press 95/65
30 Sit-ups

Conditioning:
Row 300m x3

[Maximum 3 CrossFit @Maximum3CF]

Thursday:
Partner WOD: 20 min AMRAP
1 work/1 rest
2 minute of Squats
2 minutes of Pull ups
2 minutes of Push-ups
2 minutes of V ups
2 minutes of Burpees

[Maximum 3 CrossFit @Maximum3CF]

Wednesday:
Strength:
1RM OHS

WOD:
Complete as many rounds as possible in 12 minutes of:
10 DB snatch alt 50/35
20 Pistols
40 DU

[Maximum 3 CrossFit @Maximum3CF]

Tuesday:
WOD:
4 rounds for time of:
Run 200 m
30 WB 20/14

Strength:
Power snatch @ 75%
5x2

[Maximum 3 CrossFit @Maximum3CF]

Friday:
9 min Amrap
17 Roll ups 10# plate
21 Box Jumps 20”/24”
24 Devils Press 20/35#

Conditioning: Bike 10 cals x4

[Maximum 3 CrossFit @Maximum3CF]

Thursday :
20 mins
200 m Run
20 Pull ups
20 KBS
* one partner planks while the other works

[Maximum 3 CrossFit @Maximum3CF]

Wednesday:
3 RFT
15 Hang Snatch 95/65
15 Burpees
30 sit ups

Strength:Push Press 5x2 @85%

[Maximum 3 CrossFit @Maximum3CF]

Tuesday:
For time:
100-ft. handstand walk
9 squat cleans 155/115
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Core: Strict T2B 5x5

[Maximum 3 CrossFit @Maximum3CF]

Friday:
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

[Maximum 3 CrossFit @Maximum3CF]

Thursday:
Partner:
Cash in :400 m run
400 m Farmer Carry
40 wall balls
40 KB Snatch
200 m Farmer Carry
20 wall balls
20 KB snatch
100 m Farmer Carry
10 wall balls
10 KB snatch
Cash out : 400 m run