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
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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
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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)
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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
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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
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Weightlifting 
Rest

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CrossFit
Rest

____________________

CrossFit Competitor
Rest

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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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CrossFit
For load:
Push Press 5-5-3-3-3
(rest as needed)

AMRAP 12:00
1 Rope Climb
2 Wall Walks
3 Burpee Box Jumps 24/20
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CrossFit Competitor
Front Squat + Jerk
70% 2+2
75% 2+2
80% 2+2, 2+2, 2+2
Based on C&J 1RM

Jerk
85% 5×1

For total reps:
Every 1:00 for 20:00
Odd min: 2 Power Snatches at 75%
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)

For load:
Bent Dumbbell Row 8-8-8-8-8
(rest as needed)
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Weightlifting
Snatch

75% 2×3
80% 4×2

Clean + Jerk
70% 2+2, 2+2
80% 2+1, 2+1, 2+1

Clean Deadlift (5sec)
100% 5×3

Press
4×5 -choose weight-

GHD Sit-up
4×10 -choose weight-

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CrossFit
3 rounds for time:
50 Calorie Row
50 Sit-ups
50 Kettlebell Swings 53/35
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CrossFit Competitor
Clean Pull
90% 1×3
100% 1×3
110% 3×2

5 rounds for time:
7 GHD Sit-ups
7 Burpees to Plate 45lbs
7 Toes to Bar

“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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Weightlifting
Power Snatch
70% 4×4

Power Clean + Push Press
70% 2+2, 2+2
80% 2+2, 2+2, 2+2

Back Squat
85% 5×3

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

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CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 5×1

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

5 rounds:
30″ Box Jump
20″ Box Jump
24″ Box Jump
20″ Box Jump
30″ Box Jump
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Weightlifting
Halting Snatch
70% 2×3
80% 3×2

Clean + Front Squat + Jerk
70% 1+2+1, 1+1+2
80% 1+1+1, 1+1+1, 1+1+1, 1+1+1

Snatch Pull (below knee)
100% 5×3
First rep pull from floor

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

Weighted Sit-ups
4×10 -choose weight-

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12:00-2:00p Open Gym