GPP Power Clean – 6 sets of 5 For Time: 21 Lateral Barbell Burpees 21 Power Cleans (115/80) 21 Lateral Barbell Burpees PERFORMANCE Power Clean – Build to Heavy Single For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell Burpees OPEN Power Clean – Build to Heavy Single For
GPP 1 Mile Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 800 Meter Run 15Kettlebell Swings (53/35) 15 Goblet Squats (53/35) 400 Meter Run 9 Kettlebell Swings (53/35) 9 Goblet Squats (53/35) PERFORMANCE 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53)
GPP Pausing Front Squat – 5 sets of 3 Front Squat – 5 sets of 3 AMRAP 8: 15 Abmat Sit-Ups 60 DT/DU PERFORMANCE Pausing Front Squat – Build to Heavy Single Front Squat – Build to Heavy Single AMRAP 8: 15 Abmat Sit-Ups 30 Double Unders OPEN Pausing Front Squat – Build to
GPP AMRAP 4: 3 rounds: 12 Deadlifts (75/55) 9 Hang Power Cleans (75/55) 6 Push Jerks (75/55) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts
GPP AMRAP 15: 55 Power Snatches (75/55) 55 Pull-Ups 55 Calorie Row 55 Dumbbell Push Press (35/25) PERFORMANCE AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Dumbbell Push Press (35/25) OPEN AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Bike 55 Handstand Push-ups Goal: .8 to 1.1 Rounds This
Sunday GPP 21-18-15-12-9-6-3 Calorie Row Strict Press (55/35) PERFORMANCE 21-18-15-12-9-6-3 Calorie Bike Strict Press (65/45) OPEN 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55) No time goals today. Quality accessory movement to bulletproof our body. We want to get our heart rate up to an RPE of 7.
Saturday GPP “Mind Eraser” AMRAP 20: 7 Power Cleans (115/80) 7 Burpees 200 Meter Run PERFORMANCE “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run OPEN “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Goal: 8-13 Rounds This is one of the Crossfit New England benchmarks
Friday GPP 5 Rounds: 20/15 Calorie Row 10 Thrusters (75/55) PERFORMANCE 5 Rounds: 20/15 Calorie Row 10 Thrusters (95/65) OPEN 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Goal: 7 to 10 Minutes Glycolytic burner today. Thrusters are light, so we want to ensure these are unbroken on all sets. If you need to go
Thursday GPP For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round PERFORMANCE For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round OPEN Rest or For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round Goal: 12-17 Minutes
Wednesday GPP EMOM 10: 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts 5:00 – 10:00: 3 Snatch High Pulls rest 5 minutes 10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees PERFORMANCE EMOM 10: 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts 5:00 – 10:00: