Put your equipment where it goes!
Weightlifting
10 Round EMOM:
1 Squat Snatch @80%
Red
For TIme:
Row 1k
50 Thrusters 45/35lbs
30 Push Ups
White
For TIme:
Row 750m
40 Thrusters 45/35lbs
20 Push Ups
Blue
For TIme:
Row 500m
30 Thrusters 45/35lbs
15 Push Ups
OG Reppin our people at the Youngsville Parade!!
Weightlifting
Front Squat (4×4)
Start @80% and work up.
Red
3 Rounds:
21 Alternating Pistols
14 Hang Power Cleans 135/95lbs
7 Pull-Ups
White
3 Rounds:
21 Alternating Pistols PROM/to a box
14 Hang Power Cleans 95/65lbs
7 Strict Banded Pull-Ups
Blue
3 Rounds:
21 Goblet Squats (choose weight)
14 Hang Power Cleans 65/55lbs
7 Ring Rows
Weightlifting
Squat Clean (5×3)
Start @80%
Red
9-6-3:
Squat Cleans 165/110lbs
Muscle Ups
White
9-6-3:
Squat Cleans 135/95lbs
Muscle Ups on low Rings
Blue
9-6-3:
Squat Cleans 165/110lbs
Burpee Pull-ups
Metcon
For Time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK
20 MINUTE TIME CAP
Metcon
1 Mile Recovery Run
Weightlifting
EMOM 10:00:
1 Clean and Jerk
@ 80% of 1RM
RED
AMRAP 18:00:
10 Power Snatches 75/55lbs
30 Double Unders
Row 250/200m
WHITE
AMRAP 15:00:
10 Power Snatches 65/45lbs
15 Double Unders
Row 200/200m
AMRAP 12:00:
10 Power Snatches 55/35lbs
60 Single Unders
Row 150/200m
Weightlifting
Back Squat (4-4-4-4)
Start around 80% and work up based on feel.
Red
5 Rounds:
15 KB Swings 70/53lbs
9 HSPU (practice open standard)
White
4 Rounds:
15 KB Swings 53/35lbs
9 HSPU on Box
Blue
4 Rounds:
15 KB Swings 35/26lbs
9 Stink Bugs/Strict Press
2 attempts to get 9 HSPU. 12 minute time cap.
Last minute Open Prep!!
Weightlifting
Squat Snatch (5×3)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12:00:
15 Box Jump Overs, 24/20
10 CTB Pull Ups
5 T&G Clean and Jerks, 135/95
WHITE
AMRAP in 12:00:
15 Box Jump Overs
10 Pull Ups
5 T&G Clean and Jerks, 115/75
BLUE
AMRAP in 12:00:
15 Box Jump Overs
10 ring Rows
5 T&G Clean and Jerks, 75/55
Weightlifting
For Time:
Accumulate 30 Reps of Touch and Go Power Clean
@80% 1RM
This is “For Time” AND “Fewest Sets Possible”
CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20#/14#
90 Double-Unders
30 Muscle-ups
Weightlifting
4 Rounds:
1 Minute on 2 Minutes off:
Max Back Squats in 1 set
@ 70% 1RM
Red
7 Rounds:
4 Hang Power Cleans 185/115lbs
4 Shoulder to Overhead 185/115lbs
4 Muscle Ups
rest :60
White
6 Rounds:
4 Hang Power Cleans 165/105lbs
4 Shoulder to Overhead 165/105lbs
4 Jumping Muscle Ups
rest :60
Blue
5 Rounds:
4 Hang Power Cleans 135/95lbs
4 Shoulder to Overhead 135/95lbs
8 Strict Pull-Ups
8 Dips
rest :60
