Monday GPP 21-15-9: Sumo Deadlift High Pull (75/55) Push Press (75/55) Lateral Burpees PERFORMANCE 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees OPEN 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees Goal: 5:00 to 11:00
GPP Top of every 2 minutes for 10 sets 2 Hang Power Cleans 4 Burpees Over the Barbell 200m Run PERFORMANCE Top of every 2 minutes for 10 sets 2 Hang Power Cleans 4 Burpees Over the Barbell 200m Run OPEN Rest Goal: Barbell weight should be around 70-75% of heaviest PC, Burpees should
GPP 3 Rounds: 400 Meter Run 15 Clean and Jerks (95/65) 75 DU\DT PERFORMANCE 3 Rounds:400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders OPEN 3 Rounds:400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders Goal: 12-18 Minutes
GPP Alternating OTM x 20: Even: 1 Round of “Cindy” Odd: 3 Deadlifts (Climb in Weight) 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats PERFORMANCE Alternating OTM x 20: Even: 1 Round of “Cindy” Odd: 3 Deadlifts (Climb in Weight) 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
GPP Teams of 3: 10k Row Athletes change every 250m PERFORMANCE Teams of 3: 10k Row Athletes change every 250m OPEN Teams of 3: 10k Row Athletes change every 250m Goal: 24-40 Minutes
GPP “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 50 DT/DU PERFORMANCE “Heartbreak Kid” 3 Rounds: 10 Front Squats (155/105) 20 Pull-Ups 50 DU OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Du Goal: 5:00 to 13:00 A CrossFit New England Benchmark, this is one of
GPP 27-21-15-9 Kettlebell Swings (53/35) Burpees 400 Meter Run PERFORMANCE 27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run OPEN Rest or 27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run Goal: 14-22 Minutes
GPP Overhead Squat – Heavy Single Snatch Grip Behind the Neck Push Jerk – Heavy Single Power Snatch – Heavy Single then AMRAP 7 Power Snatch (75/55) EMOM: 7 Wall Balls (20/14) PERFORMANCE Overhead Squat – Heavy Single Snatch Grip Behind the Neck Push Jerk – Heavy Single Power Snatch – Heavy