0845 Weightlifting
1000 CrossFit
In teams of 3, with all individuals working simultaneously:
30 minutes, as many reps as possible:
Person 1: 400m Run
Person 2: AMRAP of Complex (155/105): 1 Deadlift + 1 Hang Power Clean + 1 Lunge Right + 1 Lunge Left + 1 Shoulder to Overhead = 1 rep
Person 3: AMRAP Burpee Pull-Ups
Person 1 is the pace setter and determines when individuals rotate stations.
Score is total number of burpee pull-ups and complexes completed as a team.
Strength
Every 2 minutes for 5 sets:
Fitness: Clean First Pull* + Clean Deadlift + Hang Clean + Jerk
Performance: 2 Clean First Pulls + Clean + Jerk
*Pull bar from ground to knee, then back to ground.
Conditioning
For time:
20 minute cap.
5 x 3-4 Front Squat @33X1
2 minutes rest between sets.
Conditioning
3 rounds of:
2:00 Row for Max Calories
– rest 30 seconds –
0:30 Max Goblet Squats (53/35)
– rest 4 minutes –
Strength
3 sets, not for time:
then, 3 x 10/10 Renegade Rows (alternating arms), rest 1 minute between sets.
Conditioning
Every minute on the minute for 10 minutes:
Strength
Fitness: 4 x 3-5 Back Squat @20X1
Performance: Back Squat
5 x (75-80%)
4 x (80-85%)
3 x (85-90%)
5 x (80-85%)
4 x (85-90%)
2 x 3 x (90-95%)
Rest 2-3 minutes between sets.
Conditioning
30-20-10 of:
12 minute time cap.
