Lifting: 1 Snatch Pull + 1 Squat Snatch
Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go. Use mats.
Community. Coaching. Caring. Since 2009.
Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go. Use mats.
Bench Press 7-7-7, using heaviest weight per set
Bent Over Barbell Row 7-7-7, using heaviest weight per set
Alternate Bench and Bent Over Row sets.
2 rounds for time of:
50 Air Squats
40 Push-ups
30 AbMat Sit-ups
20 Toes-to-bars
10 Muscle-ups
* Sub 10 Ring Dips each round
7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)
Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex. Use mats.
Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex.
9-7-5 reps, for time of:
Bar Muscle-up
Squat Cleans (155#/105#)
* Rest 5 minutes then complete Pt. 2
5 rounds for time of:
10 Kettlebell Swings (70#/53#)
8 Box Jumps (30″/24″)
6 Push Jerks (155#/105#)
* 5 minutes after Pt. 1
2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries
A single max effort Box Jump for total height.
* Out of the following 5 movements, choose 3 min. Must complete 3k row after max effort attempts. Rest between ME as needed. Box Jump is static, no step or run, stand up on top. (Two foot takeoff)
A single max effort Box Jump for total height.
* Out of the following 5 movements, choose 3 min. Must complete 3k row after max effort attempts. Rest between ME as needed. Box Jump is static, no step or run, stand up on top. (Two foot takeoff)
Row 3000 m
This is an all out effort for time.
* All must complete 3k row after max effort attempts
Record your best Squat Snatch (Touch & Go) 2 Rep Max lift.
Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats, pick load
Every 1 min for 10 mins, alternating between:
4 Touch And Go Deadlifts, pick load
8 Ring Dips
5 rounds for time of:
5 Deadlifts (275#/185#)
10 Burpees
* Touch and Go, no dropping
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.