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

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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-

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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
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Weightlifting
Rest

IA Gymnastics (2)

CrossFit
Rest
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CrossFit Competitor
Rest
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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-

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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-

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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-

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CrossFit
For load:
Power Clean 3-2-2-1-1-1
(add 10lbs/5lbs each set)

For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
(alternate sets with a partner)

“Fight Gone Bad”
3 rounds for total reps + calories:
1:00 Wall-ball 20/14
1:00 Sumo deadlift high-pull 75/55
1:00 Box Jump 20
1:00 Push-press 75/55
1:00 Row for Calories
1:00 Rest
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CrossFit Competitor
Clean
70% 2.1.2
75% 1.2.1
80% 2.1.2

For time:
1-2-3-2-1
Rope Climb
(alternate sets with a partner)

“Fight Gone Bad”
3 rounds for total reps + calories:
1:00 Wall-ball 20/14
1:00 Sumo deadlift high-pull 75/55
1:00 Box Jump 20
1:00 Push-press 75/55
1:00 Row for Calories
1:00 Rest
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Weightlifting
Squat
75% 4×4

Power Snatch + Snatch
75% 2+1, 2+1
80% 2+1, 2+1, 2+1

RDL
4×4 -choose weight-

Weighted Dips
4×10 -choose weight-

Strict T2B
3×10

10460375_10205155853470276_2899133493230978682_n

CrossFit Competitors
“SAS”
For time:
Run 1 mile
24 Snatch 185/125
20 Clean & Jerk 225/155
15 Ring Muscle-ups
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Weightlifting
Snatch
75% 4×3

Clean + Jerk
75% 2+2, 2+2, 2+2, 2+2

Squat
70% 4×5

Bench
5×5 -choose weight-

GHD Situps
4×10 -choose weight-

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We do this workout in memory of our friend and fierce competitor Samantha Silverman.

CrossFit
For load:
Front Squat 3-3-2-2-2
(add 10lbs/5lbs each set)

“Tabata something else”
Pull-up
Push-up
Sit-up
Air Squat
(complete the Tabata Protocol for each exercise.)
(score is total of lowest scores on each exercise.)

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CrossFit Competitor
Back Squat
70% 2.1.2
75% 1.2.1
80% 2.1.2

For total reps:
Every 1:00 fo 10:00
Odd min: 2 Hang Power Cleans at 70%
Even min: 1 T2B + 1 CTB Pull-up + 1 Bar Muscle-up
(choose reps prior to start. unbroken)

2 rounds for time:
50 Push-ups
30 Pull-ups
50 Sit-ups
30 Wall Ball Shots 20/14
50 Double unders
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Weightlifting
Rest

Becky

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Muscle Snatch + Drop Snatch
2+1, 2+1, 2+1, 2+1 -choose weight-

Clean High Pull
75% 5×3

Pause Squat
70% 4×3

Lateral Raise
4×10 -choose weight-

Barbell Rows
4×10 -choose weight-

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