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
GPP Barbell Rows & Single Arm DB Presses – 3 Rounds to Failure DB Front Rack Lunges & Dumbell Front Squats – 3 Rounds to Failure PERFORMANCE Barbell Rows & Single Arm DB Presses – 3 Rounds to FailureDB Front Rack Lunges & Dumbell Front Squats – 3 Rounds to Failure OPEN Barbell Rows &
GPP/FITNESS 21 – 15 – 9 Bike/Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run PERFORMANCE 21 – 15 – 9 Bike/Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21
GPP/FITNESS AMRAP 15: 15 Box Jump Overs (24/20″) 12 Push-ups 9 Power Cleans (135/95) PERFORMANCE AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) OPEN AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) The reason we choose ring dips over stationary dips is the