“ SWEAT “
OTM x 24
1) Max Distance Row
2) Max Russian Twist
3) Max Distance Row
4) Max Burpees
* :45 of work / :15 Recovery *
A) Snatch
- 18 Minutes to establish a 1 Rep Heavy
- Then -
B) “ Roll Tide “
For Time:
12-9-6-3-6-9-12 Of:
Power Snatch
OHS
C2B Pull-Ups
RX - 95,65
“ Adderall “
A) In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
B) In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/85)
— Rest 3:00 —
C) In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
Snatch Skill
A) 5 x 3^ Snatch Balance (Moderate)
B) 5 x 2^ OHS (Moderate)
C) 5 x 1^ Snatch (Heavy)
- Then -
" Dig Dug "
5 RFT:
10 Unbroken OHS (Athlete Choice)
100ft Bear Crawl
"SWEAT" - 8AM
12 Round Tabata (:20on / :10 Rest) for each of the following:
A) Calorie Row
B) HR Push-Ups / Ring Rows
C) Calorie Row
D) V-Ups / 6" Hold
** For B & D athletes will alternate between movements for 12 rounds **
" Masters of The Universe "
A) "He-Man"
AMRAP 5:
9 Handstand Pushups
6 Barbell-Facing Burpees
3 Snatches (165,115)
- Rest -
B) "Skeletor"
For Time:
4 Thrusters, 8 Deficit Ring Rows
8 Thrusters, 12 Deficit Ring Rows
12 Thrusters, 16 Deficit Ring Rows
RX = 135,95 / Heels Above Shoulders
* To Support our qualifying masters (Mike and Nick) we will be hitting versions of the Online Masters Qualifiers Saturday - Monday.
" Sunday Strength "
Work to a heavy complex of:
Snatch + OHS + Hang Snatch + OHS
A) Snatch Complex
Work to a heavy complex of:
1 Snatch + 1 Hang Snatch + 1 OHS
- THEN -
B) " 12.2 "
AMRAP 10:
30 Snatches @ 75/45
30 Snatches @ 135/75
30 Snatches @ 165/100
Max Reps @ 210/120
" ! PUMP DAY ! "
CrossFit Lift-Off - 1 Rep Max Snatch
" ! Pump Day ! "
Snatch - Establish a Heavy Double
" Randy With A Twist "
75 Snatches for time (75,55)
*12 Front Squats every break*
" ! Pump Day ! "
Snatch - 1 Rep Max
" Sunday Strength "
Snatch Complex - Work to a heavy complex of:
1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
- THEN -
" Lockdown "
AMRAP 6:
12 Power Snatch (75,55)
12 Overhead Squats (75,55)
“Everest”
21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups
” Open Test “
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
" ! PUMP DAY ! "
Snatch:
A) 3 Rep Heavy from the high hang
B) 2 Rep heavy from the hang
C) 1 Rep heavy from the floor
” Open Test “
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
" Jet Lag "
15-12-9-6-3 of:
Power Snatch (115,80)
C2B Pull-Ups
" ! Pump Day ! "
Snatch - work to a heavy double (Not a TNG, both lifts must be completed in :20 Seconds)
