A.
Every 2 minutes, for 6 minutes:
Power Clean x 3 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
Power Clean x 2 rep
Immediately followed by…
Every 2 minutes, for 6 minutes:
Clean x 1 rep
B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs
5 Toes to Bar
A.
Take 15 minutes to build to today’s heavy Push Press
B.
Four rounds for time of:
400 meter run
25 Push-Press (95/65 lbs)
50 Double Unders
A.
Every 2 minutes, for 6 minutes:
(Snatch Push Press + Overhead Squat) x 2 reps
Six sets of:
2 Hang Snatches + 1 Snatch
*Heavier than last week
B.
Two sets for times of:
40 Wall Ball Shots
30 Russian Kettlebell Swings (heavy)
20 Pull-Ups
10 Strict Handstand Push-Ups
Rest 4 minutes
A.
Two sets for times of:
21 Hollow Rocks
12 Bar Facing Burpees
50-Foot Handstand Walk (5 Wall Climbs)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Rest 3 minutes, and then…
For time:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Men: 115, 135 or 155 lbs
Women: 75, 95 or 105 lbs
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 2 minutes, for 10 minutes of:
Front Squat x 3-5 reps @ 30X1
B.
Against a 2-minute running clock, complete:
18/12 Calories on the Assault Bike
Kettlebell Swings x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A.
Two sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds
Rest 2 minutes
B.
Every 10 minutes, for 30 minutes, for times of:
Row 1000 Meters
15-20 Pull-Ups
15-20 Push Presses (95/65 lbs)
A.
Every 2 minutes, for 14 minutes:
*Sets 1-4 – Power Clean to a “Heavy” Double
*Sets 5-7 – Power Clean to a “Heavy” Single
B.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Power Clean x 2 reps
(select the heaviest load you can keep for the 10 sets)
Even Minutes – Run 200 Meters
A.
"2017 CrossFit Team Series Event 7"
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand Push-Ups
2:00-4:00 Rest
4:00-6:00 Double-Unders
6:00-8:00 Rest
8:00-10:00 1-Rep-Max Back Squat
Then, Partner 2:
10:00-12:00 1-Rep-Max Back Squat
12:00-14:00 Rest
14:00-16:00 Double-Unders
16:00-18:00 Rest
18:00-20:00 Handstand Push-Ups
B.
"2017 CrossFit Team Series Event 5"
Complete as many reps as possible in 10 minutes of:
3 Synchronized Burpee Box Jump-Overs
3 Synchronized Deadlifts (225/155 lbs)
6 Synchronized Burpee Box Jump-Overs
6 Synchronized Deadlifts
9 Synchronized Burpee Box Jump-Overs
9 Synchronized Deadlifts
Etc., adding 3 reps to each exercise every round.
A.
Every 2 minutes, for 6 minutes :
(Snatch Balance + Overhead Squat) x 2 reps
Followed by…
Six sets of:
2 Hang Snatches + 2 Snatches
Rest 2 minutes between sets
B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Overhead Lunges (115/75 lbs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Overhead Lunges
1200 Meter Relay Run
A .
Every 2 minutes, for 6 minutes:
Hang Snatch x 2 reps @ 70%
Immediately followed by…
Every 2 minutes, for 12 minutes:
Snatch + Overhead Squat
*Sets 1-3 = 70-80%
*Sets 4-6 = 80-90%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (75/55 lbs)
3 Box Jumps
6 Power Snatches
6 Box Jumps
9 Power Snatches
9 Box Jumps
etc… Increasing each round by 3 reps on each movement
A.
Four sets of:
Strict Handstand Push-Ups x 8-10
-OR -
Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(stick to the tempo!)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
B.
Eight sets of:
200 Meter Sprint
Rest 2 minutes in between
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
Rest as needed
Followed by . . .
Two sets of:
Deadlift x 3 reps @ 70%
Rest as needed
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 25 reps (24/16 kg)
Pull-Ups x Max Reps
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