GPP AMRAP 3: 15/12 Calorie Row 12 Power Snatch (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 4 Power Snatch (115/80) PERFORMANCE AMRAP 3: 15/12 Calorie Row 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie
GPP 5 Rounds: 9 Power Cleans (115/80) 15 Push-ups 21 Squats 200m Run PERFORMANCE 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run OPEN 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run Goal: Time Domain: 10:00 – 17:00. “A dog wags its tail, a bird flaps its wings. Humans squat,
GPP – PERFORMANCE – OPEN Romanian Deadlift 4 x 8 4 Super Sets, not for time: 15 Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings While we spend most of our time on the big movers such as squats and deadlifts, there is great value in accessory movements. These movements provide variance in
GPP Teams of 3: 3 Rounds: 75 Squat Cleans Hill Team Sandbag Hill Run (60/80) Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 PERFORMANCE – OPEN Teams of 3: 3 Rounds: 75 Squat Cleans Hill Team Sandbag Run (80/100) Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95
GPP AMRAP 17: 20 Calorie Row 17 Dumbbell Snatch (50’s/35’s) 20 Box Jumps (24/20″) 17 Wallballs (20/14) PERFORMANCE AMRAP 17: 20 Calorie Row 17 Dumbbell Snatch (50’s/35’s) 20 Box Jumps (24/20″) 17 Wallballs (20/14) OPEN AMRAP 17: 20 Calorie Bike 17 Dumbbell Snatch (50’s/35’s) 20 Box Jumps (24/20″) 17 Wallballs (20/14) Goal: 3 Rounds Unlike
GPP 20 Suitcase Deadlifts & Jumping Lunges – 3 Rounds to Failure AMRAP 6:00 – Max Pushups & Max Deadbugs – 3 Rounds to Failure PERFORMANCE 20 Suitcase Deadlifts & Jumping Lunges – 3 Rounds to Failure AMRAP 6:00 – Max Pushups & Max Deadbugs – 3 Rounds to Failure OPEN 20 Suitcase Deadlifts & Jumping Lunges – 3
GPP– PERFORMANCE -OPEN “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal
GPP AMRAP 4: 27 Calorie Row 27 Burpees 27 Ring Rows Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 TTB/V-Ups Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Ring Rows PERFORMANCE AMRAP 4: 27 Calorie Row 27 Burpees 27 Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 TTB
GPP 21 Thrusters (75/55) 21 Kettlebell Swings (53/35) 400m Run 15 Thrusters (75/55) 15 Kettlebell Swings (53/35) 400m Run 9 Thrusters (75/55) 9 Kettlebell Swings (53/35) 400m Run PERFORMANCE 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run OPEN 21 Thrusters (95/65) 21 Kettlebell
GPP – PERFORMANCE – OPEN “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65) “Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all