A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat
and then…
Every 2 minutes, for 10 minutes:
Back Squat x 2-3 reps @ 30X1
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 12-15 / 8-10 Calorie Assault Bike
Minute 2 – 6 Dumbbell Burpee Box Step Overs
Minute 3 – 20 Double-Unders + 8-12 Toes-to-Bar
A.
Every 2 minutes, for 14 minutes:
Power Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 6 minutes:
2 Clean Lift Offs + Clean Pull
B.
"2017 CrossFit Team Series Event 3"
In teams of two, complete for time:
50 Synchronized Wall Ball Shots
30 Cleans (135/95 lb)
50 Synchronized Wall Ball Shots
20 Cleans (185/135 lb)
50 Synchronized Wall Ball Shots
10 Cleans (225/155 lb)
Time cap: 12 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters 95/65 lbs
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
10 Handstand Push-Ups
(yes, you can kip 😊)
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10/5 Ring Dips
A.
Every 2 minutes, for 20 minutes:
Snatch
*Sets 1-2 = 3 reps @ 60-65% from high hang
*Sets 3-4 = 2 reps @ 70-75% from mid-thigh
*Sets 5-7 = 1 rep @ 80-85% from the floor
*Sets 8-10 = 1 rep @ 90% from the floor
B.
Complete as many rounds and reps as possible in 10 minutes of:
Snatch Grip Deadlift x 1 rep (95/65 lbs.)
Hang Power Snatch x 1 rep
Hang Squat Snatch x 1 rep
Overhead Squat x 1 rep
(You must run 100 Meters any time the bar settles on the ground - Or 5 burpees for those of you in weightlifting shoes 😉)
Every 10 minutes, for 40 minutes, perform the following for times:
500 Meter Row
400 Meter Run
15 Box Facing Burpee Box Jump Overs
5 Muscle-Ups or 10 Strict Pull-Ups
A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A.
Five sets of:
Back Squat x 3-5 reps @ 32X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B.
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings
20 Toes-to-Bar
A.
Every 2 minutes, for 16 minutes:
Power Clean x 3 reps
(touch-n-go or singles)
Build to today’s heavy triple.
B.
Three sets for times of:
25 Calorie Row
15 Pull-Ups
5 Power Cleans (185/125 lbs)
Rest 2 minutes
"WZA Online Challenge 1 & 2"
Complete as many rounds and reps as possible in 7 minutes of:
Squat Clean & Jerks
225/155 lbs.
165/115 lbs.
Rest 9 minutes and when the running clock reaches 16:00…
“Death by Triplet”
Complete as many rounds as possible, each within a 2 minute window, of the following:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
115/80 lbs.
95/65 lbs.
A.
Every 2 minutes, for 8 minutes:
Snatch Push Press + Overhead Squat x 2
Followed by…
Every 2 minutes, for 12 minutes:
Snatch x 1.1
Build to today’s heavy double.
B.
Three sets for max reps against a 3-minute running clock:
Assault Bike 30/20 Calories -OR- Row 600/500 Meters
Muscle-Ups -OR- Pull-Ups x Max Reps
Rest 3 minutes
Every 10 minutes, for 40 minutes, perform the following for times:
500 Meter Row
400 Meter Run
40 Anchored Sit-Ups
30/20 Push-Ups
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees to a 6" touch
20 Alternating Reverse Lunges with KBs or DBs
35 Double-Unders
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Toes-to-Bar
Run 300 Meters
A.
Every 3 minutes, for 15 minutes:
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
300/250 Meter Row
25 Wall Ball Shots
25 Kettlebell Swings
Rest 3 minutes
A.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
30 Kettlebell Swings
Rest exactly 5 minutes, and then . . .
B.
Three rounds for time of:
400 Meter Run
7/4 Muscle-Ups
*Sub rings dips x 2 for muscle-ups
**35 minute cap including rest
A.
Take 15 minutes and work up to today's heavy
Overhead Squat
B.
For time:
Overhead Squat (bodyweight) x 15
Toes-to-Bar x 30
Overhead Squat (bodyweight) x 10
Toes-to-Bar x 20
Overhead Squat (bodyweight) x 5
Toes-to-Bar x 10
A.
Four sets, not for time, of:
15 second L-Sit
15 Hollow Rocks
15 V-Ups
Then. . .
10 Wall Walks with 2 second hold in plank position AND upright position.
B.
Every 4 minutes, for 24 minutes:
Run 600 meters
A.
Every 3 minutes, for 12 minutes of:
5 Deadlifts @ 80%
10 Tall Box Jumps (step down every rep)
B.
Every minute, on the minute, for 16 minutes:
Even minutes – 20/30 Double-Unders + 10 Burpees
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80%
A.
Every 2 minutes, for 20 minutes of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
B.
Against an 8-minute running clock, for max reps:
Row 1000/900 Meters
Wall Ball Shots
In teams of three, establish a max load for each lift in 12 minutes
2 Rep Max Hang Snatch
2 Rep Max Hang Squat Clean
2 Rep Max Thruster
Rest exactly 3 minutes, then at the 15:00 mark...
For time:
100 Pistols (partners hold deadlift)
50 Synchronized Hang Cleans 165/115 lbs.
60 Chest-to-Bars or 30 Muscle-Ups (partners hold front rack)
30 Synchronized Jerks 165/115 lbs.
10 Rope Climbs (partners hold overhead)
10 Synchronized Thrusters 165/115 lbs.