CrossFit Competitor
For time:
50-40-30-20-10
Double unders (unbroken)

For time:
1-2-1-2-1
Rope Climbs
(alternate with a partner)

3 rounds for time:
800m Run
(rest 2:00)

For time:
1-2-1-2-1
Rope Climbs
(alternate with a partner)

For time:
10-20-30-40-50
Double unders (unbroken)
________________________

Weightlifting
Snatch
80% 2×2
85% 2×2
90% 2×1

Clean + Jerk
70% 1+1,1+1,1+1
80% 1+1,1+1
85% 1+1,1+1,1+1

Back Squat
85% 4×2

Bench Press
4×5 -choose weight-

Wide Grip Pull-ups
4 sets for total reps

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CrossFit
“Nutts”
For time:
10 Handstand push-ups
15 Deadlift 250/165
25 Box jumps 30/24
50 Pull-ups
100 Wallball shots 20/14
200 Double-unders
400m Run with a 45lb plate
______________________

CrossFit Competitor
Snatch
70% 1×3
75% 1×2
80% 1×1
85% 2×1
90% 3×1

For total reps:
Every 1:00 for 20:00
Odd min: 2 DBall Over the Shoulder 150/100
Even min: Bar Muscle-ups
(choose reps prior to start. unbroken)

Back Squat
70% 1×3
80% 2×2
90% 3×1
________________________

Weightlifting
Rest

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CrossFit
Rest
______________________

CrossFit Competitor
Rest
______________________

Weightlifting
Clean Grip Snatch
70% 4×3
Based on Snatch 1RM

Power Clean + Power Jerk
80% 2+2, 2+2, 2+2

Snatch Deadlift (slow)
100% 3×3

Snatch Grip Press
4×4 -choose weight-

Bent Barbell Row
4×10 -choose weight-

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“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

 

 

CrossFit
Push Press
2×3 -choose weight-
3×2 -choose weight-

5 rounds for time:
7 Toes to Bar
14 Double Unders
7 Box Jumps 24/20
14 Steps Walking Lunge
_________________________

CrossFit Competitor
Push Press + Halting Jerk + Jerk
75% 1+1+1
80% 1+1+1
85% 1+1+1, 1+1+1
90% 1+1+1, 1+1+1, 1+1+1
Based on Push Press 1RM

Jerk
90% 3×1

For total reps:
Every 1:00 for 20:00
Odd min: 1 Power Snatches at 80%
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
__________________________

Weightlifting
Snatch
75% 2×3
80% 3×2

Clean + Jerk
75% 2+2, 2+2
85% 2+1, 2+1

Front Squat
85% 2×3
90% 2×2

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

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CrossFit
For time:
2k Row
______________________

CrossFit Competitor
Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1

For time:
30 Weighted Sit-ups 70/53
30 Toes to Bar

For time:
5K Row
_______________________

Weightlifting
Muscle Snatch (above knee)
80% 4×3
Based on Muscle Snatch 1RM

Power Clean + Push Press
75% 2+2,2+2
85% 1+1,1+1,1+1
Based on Push Press 1RM

Clean Pull
100% 2×3
105% 2×3

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

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CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
____________________

CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1

For total reps:
Every 1:00 for 20:00
Odd min: 1 Power Cleans at 80%
Even min: Ring Muscle-ups
(choose reps prior to start. unbroken)

5 rounds:
20″ Over the Box Jump
20″ Over the Box Jump
20″ Over the Box Jump
20″ Over the Box Jump
20″ Over the Box Jump
_______________________

Weightlifting
Snatch
80% 2×2
85% 2×2

Clean + Jerk
80% 1+1, 1+1, 1+1
85% 1+1, 1+1

Back Squat
85% 2×3
90% 3×2

Press (behind neck)
4×8 -choose weight-

Weighted Sit-ups
4×10 -choose weight-

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12:00-2:00p Open Gym

CrossFit Competitor
Deadlift
70% 2×2
80% 1.1.1.1.1.1.1 (rest :30)

“Team Relay”
AMRAP 12:00
20′ DBall Carry 150/100
1 15′ Rope Climb
20′ DBall Carry 150/100
(1 person works at a time. teams of 3)

5 rounds for load:
40yrd Dogsled Push
(rest as needed)
__________________________

Weightlifting
Snatch
75% 2×2
80% 2×2
85% 3×2

Clean + Jerk
75% 1+1, 1+1, 1+1 (rest 1:00)
80% 1+1, 1+1
85% 1+1, 1+1, 1+1, 1+1

3 Position Snatch Pull
100% 4×3

Bench Press
4×5 -choose weight-

Wide Grip Pull-ups
4 sets for total reps

liz2

CrossFit
For load:
Power Clean 3-3-2-2-2
(rest as needed)

3 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)

5 rounds for time:
 7 Ring Dips
 9 Toes to Bar
11 Wall Ball Shots 20/14
______________________

CrossFit Competitor
Power Snatch + Snatch
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
Based on Power Snatch 1RM

For total reps:
Every 1:00 for 20:00
Odd min: 2 Thrusters at 75%
Even min: Bar Muscle-ups
(choose reps prior to start. unbroken)

Back Squat
70% 1×3
75% 2×2
80% 2×1
85% 3×1
________________________

Weightlifting 
Rest

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CrossFit
Rest

____________________

CrossFit Competitor
Rest

____________________

Weightlifting
Snatch Pull + Power Snatch
70% 1+2, 1+2, 1+2, 1+2, 1+2
Based on Power Snatch 1RM

Hang Power Clean (above knee)
70% 5×3

Front squat
85% 5×3

Snatch Grip Press
4×4 -choose weight

Bent Barbell Row
4×10 -choose weight-

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