A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 65-70% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Front Squats 185/125 lbs.
12 Pull-Ups
For time:
Run 1600 meters
21 Deadlifts 225/155 lbs.
21 Bar-Facing Burpees
Run 1200 meters
15 Deadlifts
15 Bar-Facing Burpees
Run 800 meters
9 Deadlifts
9 Bar Facing Burpees
REMINDER - no classes after 11am
Come in from 4-8pm and take part in the CrossFit Lift Off !!
A.
Every 2 minutes, for 12 minutes of
Snatch Push Press + Overhead Squat x 2
Build in load over the sets.
B.
Rx'd Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
A.
Every minute, on the minute, for 12 minutes of:
Minute 1 – 1-2 Rope Climbs
Minute 2 – 6-8 Strict Handstand Push-Ups
Minute 3 – 6/4 Muscle-Ups or 8-10 Butterfly Chest-to-Bar Pull-Ups or Butterfly Pull-Ups
*or simply take the 12 minutes and work on some progressions of the movements without the stress of the clock and having to start at the top of each minute.
B.
In teams of two, alternate every 20 calories, and Row for as many calories as possible in 12 minutes.
A.
Every 3 minutes, for 15 minutes:
20 Dumbbell Walking Lunges
20/15 Ring Dips
B.
In teams of two, alternating after full rounds, complete 10 rounds total for time of:
20 Kettlebell Swings 24/16 kg
15 Wall Ball Shots 20/14 lbs
A.
Every 2 minutes, for 20 minutes
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
Three rounds for time of:
10 Power Cleans 155/105 lbs
10 Burpee Box Jumps 24″/20″
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 55-65% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders
A.
Take 20 minutes and build to todays Heavy Snatch
B.
For time:
Snatch x 30 reps + 2 second pause in bottom @ 70-75% of A
*Outright fail is a 30 Double-Under penalty
**Full Snatch every rep
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
A.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 - Max Unbroken Reps @ 85-87%
B.
As many rounds and reps as possible in 12 minutes of:
2 Rope Climbs
4 Squat Clean 185/125 lbs.
8 Strict Handstand Push-Ups
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B.
Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots 20/14 lbs.
Max Reps of Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.
A.
Take 20 minutes and build to todays Heavy Clean & Jerk
B.
“The Sandwich”
For time:
60 Calorie Row
40 Shoulder-to-Overhead (155/105 lbs)
60 Deadlifts (155/105 lbs)
Every minute on the minute for 15 minutes:
Minute 1: 8-10 Overhead Walking Lunges 95/65 lbs.
Minute 2: 8-10 Toes-to-Bar
Minute 3: 8-10 Bar Facing Burpees
Immediately followed by. . .
Five rounds for time of:
10 Overhead Walking Lunges 95/65 lbs.
10 Toes-to-Bar
10 Bar Facing Burpees
*30 minute cap
A.
Four sets of:
Power Snatch + Hang Snatch + Snatch @ 85%
Rest as needed
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatch 115/75 lbs.
12 Wall Ball Shots 20/14 lbs.
Rest until fully recovered, then...
For time:
Row 1000 Meters
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Minute 2 – Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 3 – Handstand Walk x 10-15 meters (or Handstand Hold x 30-45 seconds)
B.
Four sets for times of:
Run 400 Meters
25 Kettlebell Swings
Rest 90 seconds
A.
Back Squat
*Set 1 - 5 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 75-80%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 85-90%
*Set 7 - Max Reps @ 85%
Rest 2-3 minutes between sets.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts 225/155 lbs.
8 Burpee Box Jump-Overs 24"/20"
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 3-5 Bar Muscle-Ups
Minute 2 – Row 18/12 Calories
Minute 3 – 8-10 Ring Dips
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 75%
*Sets 3-4 @ 80-85%
*Sets 5-6 @ 85-90%
B.
Every 3 minutes, for 15 minutes
Run 200m
50 Double-Unders
2 Cleans (Power or Full)
*Score is total weight of the Cleans
**You can take multiple attempts but only successful lifts will count
In teams of four, complete as many rounds as possible in 26 minutes of:
Run 400 Meters
Box Jumps x 20 reps
Walking Lunges with Dumbbells x 100'
Wall Ball Shots x 20 reps
A.
Five sets of:
Power Snatch + Hang Snatch + Snatch @ 80-85%
Rest as needed
B.
In teams of two, alternate full rounds and complete as many rounds and reps as possible in 12 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)