GPP Teams of 3: 600 Meter Sand Bag Run (60/40) 100 Power Snatches (75/55) 600 Meter Sand Bag Run (60/40) (70/50) 75 Power Snatches (95/65) 600 Meter Sand Bag Run (60/40) (70/50) 50 Power Snatches (115/80) 600 Meter Sand Bag Run (60/40) (70/50) PERFORMANCE 5 RFT: 500 Meter Row 20 Dumbbell Power Snatches (50/35) OPEN
GPP “Satans Whiskers” 3 Rounds: 10 Pull-ups 10 Front Squats (135/95) 10 Burpees PERFORMANCE “Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 Burpees OPEN “Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 Burpees Goal: 3:45 to 8:00 A CrossFit New England Benchmark, this
GPP 3 Rounds: 50/35 Calorie Row 100 DU/DT 200 Meter Farmers Carry (53/35) PERFORMANCE 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70/53) OPEN Rest or 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70/53) Goal: 15-22 Minutes
GPP Build to Heavy: 3-Position Clean + Split Jerk followed by… 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (135/95) Sit-Ups Deadlifts (135/95) PERFORMANCE Build to Heavy: 3-Position Clean + Split Jerk followed by… 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)
GPP AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups/Ring Rows Max Calorie Row in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Knees to Chest Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups/Ring Rows Max Calorie Row in Time Remaining PERFORMANCE AMRAP 4 15-12-9 Wallballs (20/14) C2B Max
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