Partners alternate whole rounds for time and complete four rounds each of:
Row 300/250 Meters
15 Kettlebell Swings
15 Goblet Squats
Run 400 Meters
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 1 minute
Single Arm DB Bench Press x 8-10 reps each arm
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Strict Handstand Push-Ups
6 Power Cleans (165/115 lbs)
“Sharp On All 4 Corners”
For time:
Run 1600 Meters
When the running clock reaches 10:00…
For time:
“Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
When the running clock reaches 20:00…
For time:
Run 1600 Meters
When the running clock reaches 30:00…
For time:
“Jackie”
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A.
Take 15-20 minutes and build to a heavy,
3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Strict Handstand Push-Ups
*Use 70-75% of today’s heavy triple from part A.
Three sets for max calories/reps:
60 seconds of Assault Bike for Calories
15 second transition
45 seconds of Dumbbell Snatches
Rest 90 seconds
60 seconds of Rowing for Calories
15 second transition
45 seconds of Burpees Over the Erg
Rest 90 seconds
60 seconds of Double-Unders
15 second transition
45 seconds of GHD Sit-Ups
Rest 90 seconds
A.
Five sets of:
Push Press x 3-5 reps
Build to today’s heavy 3 reps.
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 15 Box Jump-Overs
A.
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Weighted Plank Hold x 60 seconds
Rest as needed
B.
In teams of two, alternate sets to complete five each of:
Dumbbell Complex x 5 reps
Toes to Bar x 10
Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Dumbbell Power Clean
Front Squat x 2 reps
Push Press x 2 reps
For time:
Run 1200 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings
immediately followed by…
Run 1200 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 1200 Meters
Complete as many rounds and reps as possible in 5 minutes of:
Buy-In: 100 Double Unders
12 Power Cleans (115/85 lbs)
4 Burpee Box Jump Overs (24/20”)
Rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Buy-In: 100 Double Unders
8 Power Cleans (135/95 lbs)
4 Burpee Box Jump Overs (24/20”)
Rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Buy-In: 100 Double Unders
4 Power Cleans (155/105 lbs)
4 Burpee Box Jump Overs (24/20”)
A
Five sets of:
Snatch x 1.1
(rest 5-8 seconds between singles)
Rest 2 minutes
B.
For time:
50 Calorie Row
35 Pull-Ups
20 Hang Snatches (115/75 lbs)
A.
For time:
800 Meter Run
40 Overhead Squats (45/33 lbs)
800 Meter Run
40 Thrusters (45/33 lbs)
800 Meter Run
40 Front Squats (45/33 lbs)
B.
Every minute, on the minute, for 9 minutes of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm)
Minute 2 – Alternating V-Ups x 12-16 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
A.
Every 2 minutes, for 14 minutes:
Clean and Jerk x 1 rep
Build to today’s heavy single.
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Box Step-Overs
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings
30 Jumping Lunges
A.
Three sets of:
Deadlift x 3-5 reps
Rest 90 seconds
Side Plank x 45 seconds each side
Rest 90 seconds
B.
"21 Savage"
Three rounds for time of:
21 Barbell Burpees
21 Toes-to-Bar
21 Deadlift (225/155 lbs)
A.
Build to today’s heavy complex of…
1 Front Squat @ 32X1 + 2 Front Squats
B.
For time:
10 Muscle-Ups
50 Thrusters (95/65 lbs)
100 Double Unders
Every minute, on the minute, for 30 minutes
Minute 1 – 12/8 Calorie Assault Bike
Minute 2 – 12-15 Burpees
Minute 3 – 9-12 Chest-to-Bar Pull-Ups
Minute 4 – 6-9 Strict Handstand Push-Ups
Minute 5 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
A.
Three sets of:
Supinated Grip Bent Over Row x 10-12
Handstand Walk x 30-60 Feet
GHD Sit-Ups x 15-20 reps
B.
Every 6 minutes, for 18 minutes:
30/20 Calorie Row
20 Dumbbell Push Press
20 Box Jump Overs
A.
Every minute, on the minute for 10 minutes
Station 1 – Row x 30 seconds
OR
Double-Unders x 30-50 reps
Station 2 – Strict Handstand Push-Ups x 5-10 reps
OR
Muscle-Ups x 3-6 reps
B.
Three rounds for time of:
Run 800 Meters
Medicine Ball Cleans x 50 reps
A.
Take 20 minutes to build to today’s heavy…
Push Jerk x 1
-OR-
Split Jerk x 1 rep
B.
“2018 CrossFit Games Regionals Event #4”
For time:
Two rounds of:
10 Snatches (175/125 lbs)
12 Bar-Facing Burpees
Then, Two rounds of:
10 Snatches (115/75 lbs)
12 Bar-Facing Burpees
A.
Five sets of:
Deadlift x 4-6 reps @ 2011
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row OR 400 Meter Run
20 Toes to Bar
20 Ring Dips
A.
Every 3 minutes, for 15 minutes of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Pull-Ups