Skill: Rope Climb Metcon: 6 Rounds for time: 5 Thrusters (#60/40) 2 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air squats) 1 Rope climb Endurance: For time : Run 1000m 100 PushUps Run 1000 lm 100 Situps Run 1000 m 50 Burpees Run 400
Strength: Press 15min to build to a heavy 3-rep set Metcon: For time: 100 Kettlebell Swings (#24/16) Run 400m 100 Lunges w/KB (#24/16) Run 400m
Skill: Snatch Balance 7x1 Metcon: AMRAP in 15min: 30 Air-Squats 20 HSPU 10 Deadlifts (#100/70) Endurance: 2 Rounds for time: 60 Burpees 50 Situps 40 KB Swing (#16/12) 30 Pushups 20 Pullups Run 800 Competitors: A. Split Jerk: 2-2-1-1-1-1 Start with 75-80% of Rm1 and add 5% every
Strength: Deficit Deadlift (standing on 20kg plate) 1sec up, 3sec down tempo NO touch and go! 5-5-5 Metcon: In Pairs for time: 100 Dumbbell Snatches (#25/15) 85 Knees-to-elbows 70 DB Overhead lunges 55 Box Jumps 40 Cal Row 25 Synchronized Burpees 10 Rope Climbs *Only 1 works at a
Skill: Bar Muscle-up Metcon: 5 Rounds for time: 7 Power Cleans (#60/40) 30 Double Unders 5 Bar Muscle-ups 20min time-cap
Skill: Power Snatch Metcon: For time: 7 Power Snatches (#50/35) 10 Burpees over the bar 10 Toes-to-bar 5 Power Snatches (#60/40) 10 Burpees over the bar 10 Toes-to-bar 3 Power Snatches (#70/45) 10 Burpees over the bar 10 Toes-to-bar 1 Power Snatch (#80/50) 10 Burpees over
Strength: Weighted Pullups 5-5-5 Metcon: 3 Rounds for time: Run 400m 30 DB Goblet Squats (#25/15) 15 HSPU
Skill Pistol Squat Metcon: AMRAP in 17min: 10 Push-Press (#40/30) 10 Box Jumps 10 V-Ups 10 Burpees 10 Back extensions Endurance: 3 Rounds for time: Run 1000m Farmer Carry 400m with 24/16 kg
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time, 27-21-15-9 reps of: Squat Cleans (#43/30) Ring Dips *20min time-cap
Strength: Bulgarian Split Squat 10-10-10-10 (5 each leg) Metcon: For time: Row 1000m 50 Pullups 40 DB Snatch (#25/15) 30 HSPU Endurance: For time: 70-50-35-20 Deadlift (#40/30) Pushups Air Squat Run 200m after each movement is complete. Competitors: A. 5 Sets for load: 1 Snatch Push Press 3s
Strength: Power Clean 5-4-3-3-3 Metcon: For time: 50 Box jumps 50 Kettlebell swings (#32/24) 50 Knees-to-elbows 50 Wall-ball shots 50 Burpees
Strength: Front Squat 3-3-3-3-3 Mercon: In Pairs for time: 48-42-36 Chest-to-bar 18-15-12 Squat Cleans (#85/50)
Skill: Kettlebell Snatch Metcon: 5 Rounds for time: 10 KB Snatches (#24/16) 7 Ring Dips Run 200m Endurance: In teams of 2: 1000m Row 200 Double Unders 100 Floor Press (#40/30) 100 DB Goblet Squat (#20/15) 100 Burpees 200 Double Unders 1000m Row
Strength: Push-Press 8-6-4-2-2 Rest 1min between attempts and increase load between sets. Metcon: AMRAP in 16min of the ladder: 10-20-30-40-50-60.... etc Sumo-Deadlift High Pulls (#20/15) Jumping Lunges
Skill: Handstand Practice for 15min Metcon: 10 Rounds for time: 7 Thrusters (#50/35) Run 200m Rx: Wearing a 12/8kg vest Endurance: 1600m Run 50 Burpee Box Jumps 50 KB Swings (#24/16) 50 Wallball (#10/6) 50 Lunges With the Wallball 1600m Run
Strength: Tempo Back Squats 5-5-5 3sec down 2sec pause at bottom 1sec up Metcon: "300" For Time: 25 Pull-Ups 50 Deadlifts (#61/43) 50 Push-Ups 50 Box Jumps 50 Floor Wipers 50 Kettlebell Clean-and-Press (#16/12) (Alternating Arms) 25 Pull-Ups