CrossFit & CrossFit Competitor
“CrossFit Open 15.1″
AMRAP 9:00
15 T2B
10 Deadlift 115/75
5 Snatch 115/75
~then~
6:00 to Establish
1 RM C&J
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Weightlifting
Rest
CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Pause Snatch
70% 1×2
75% 1×2
80% 1×1
70% 2×2
Clean High Pull
85% 5×3
Pause Squat
70% 4×3
Lateral Raise
4×10 -choose weight-
Barbell Rows
4×10 -choose weight-
CrossFit
For time:
3-5-3-7-3-5-3
Pull-ups
Burpees
(alternate rounds with a partner)
2 rounds for time:
30 Box Jumps
50 Sit-ups
70 Air Squat
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CrossFit Competitor
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
PNF Stretch
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Weightlifting
Front Squat
80% 4×4
Pause Clean + Push Press
80% 2+2, 2+2, 2+2
85% 1+2, 1+2
Snatch Deadlift (slow)
100% 4×3
Press
4×8 -choose weight-
Barbell Situps
4×5 -choose weight-
CrossFit
For load:
Bench Press 8-8-8-8-8
(add 10lbs/5lbs each set)
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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CrossFit Competitor
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)
AMRAP 10:00
6 Squat Cleans 135/95
12 Pull-ups
24 Double unders
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Weightlifting
Jerk Balance Warmup
Pause Jerk + Jerk
80% 1+1, 1+1, 1+1
85% 1+1, 1+1
Clean Pull (deficit)
100% 2×3
+5kg 3×2
Snatch Grip Push Press
4×5 -choose weight-
Strict Pullups/Lat Pulldowns
4×10 -choose weight-
CrossFit
5 rounds for load:
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each set)
“Fran Lite”
21-15-9
Thruster 75/55
Pull-ups
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CrossFit Competitor
Every 1:00 for 10:00
Odd min: 2 Power Cleans @ 70%
Even min: 5 Box Jumps 30/24
Jerk
70% 2×3
80% 3×2
Back Squat
75% 1×3
80% 2×2
85% 3×1
For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar
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Weightlifting
Back Squat
80% 4×4
Power Snatch + Snatch
80% 2+1, 2+1, 1+1, 1+1
RDL
4×4 -choose weight-
Weighted Dips
4×10 -choose weight-
Strict T2B
3×10
CrossFit Competitor
Team Workout
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Weightlifting
Snatch
75% 2×3
80% 3×2
C&J
75% 2+2, 2+2, 2+1
80% 2+1, 2+1
Squat
75% 4×5
Bench
5×5 -choose weight-
GHD Situps
4×10 -choose weight-
CrossFit
For load:
Front Squat 3-2-2-1-1-1
(add 10lbs/5lbs each set)
AMRAP 8:00
6 Toes to Bar
8 Wall Ball Shots 20/14
6 Push-ups
8 Russian Kettlebell Swing 53/35
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CrossFit Competitor
Clean
75% 1×3
80% 2×2
85% 3×1
“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
___________________
Weightlifting
Rest
CrossFit
Rest
______________
CrossFit Competitor
Rest
______________
Weightlifting
Pause Snatch
70% 2×2
75% 3×2
Clean High Pull
80% 5×3
Pause Squat
70% 4×3
Lateral Raise
4×10 -choose weight-
Barbell Rows
4×10 -choose weight-
CrossFit
For load:
Push Press 3-2-2-1-1-1
(add 10lbs/5lbs each set)
10 rounds for reps + calories:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
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CrossFit Competitor
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
Back Squat
70% 2×3
80% 3×2
AMRAP 3:00
30′ Handwalk
(alternate with a partner)
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
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Weightlifting
Front Squat
75% 4×4
Pause Clean + Push Press
80% 2+2, 2+2, 2+2
85% 1+2, 1+2
Snatch Deadlift (slow)
90% 4×3
Press
4×8 -choose weight-
Barbell Situps
4×5 -choose weight-
CrossFit
For load:
Deadlift 3-2-2-1-1-1
(add 20lbs/10lbs each set)
For time:
400m Run
21 Pull-ups
21 Overhead Squats 95/65
15 Pull-ups
15 Overhead Squats
9 Pull-ups
9 Overhead Squats
400m Run
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CrossFit Competitor
Hang Power Clean
65% 2×3
75% 3×2
based on Power Clean 1RM
For time:
3-5-3-7-3-5-3
Bar Muscle-up
(alternate with a partner)
AMRAP 9:00
5 Power Snatch 115/75
7 Toes to Bar
9 Box Jumps 24/20
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Weightlifting
Jerk Balance Warmup
Pause Jerk + Jerk
80% 1+1, 1+1, 1+1
85% 1+1, 1+1
Clean Pull (deficit)
100% 4×3
Snatch Grip Push Press
4×5 -choose weight-
Strict Pullups/Lat Pulldowns
4×10 -choose weight-
