| A. Work up to heavy Snatch (Power or Squat) |
| B. In 20:00 for max Reps |
| 40 – 30 – 20 – 10 Bar Facing Burpees |
| 30 – 20 – 10 – 05 Snatch (95/65, 135/95, 165/105, 185/125)(P or sq) |
| 10 – 08 – 06 – Max Ring Muscle-ups in remaining time |
| *modifiy MU with low ring transitions |
| A. Double Under Skill Work |
| B. 3 Rounds for time: |
| 25 Double Unders (3:1) |
| 20 WallBall (20/14, shoot for unbroken) |
| 25 Double Unders |
| 20 Kettlebell Swings (24/16, shoot for unbroken) |
| 25 Double Unders |
| 20 GHD Sit-ups (25 ab mat) |
| C. NFT – 50 GHD Hip extentions or Superman (:01 pause at top) |
| A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) |
| B. DB BOR 10 – 10 – 10 (each arm) |
| C. 4 Rounds – Score each individual Round of Work |
| 50 Meter Sled Push (Moderate to heavy) |
| 300 Meter Run (turf to 200) |
| 3:00 REST |
| D. Easy Row Cool down – 3-5:00 |
| A. Front Squat 5 – 5 – 3 – 3 – 1 – 1 |
| B. 2 Rounds: 4:00 AMRAP / 1:00 REST (19:00 total time) |
| #1 – 10 Front Squat (115/75) + 10 Air Squats + 10 Ring Row |
| #2 – 10 HPC + 5 Strict HSPU |
| C. NFT – 25 Pikes on Rower for Form |
| 3 Rounds for max reps: |
| 1:00 Row for Max Calories |
| 1:00 Box Jumps for max reps (24/20, no rebound) |
| 1:00 Plank Hold (no score) |
| 1:00 AB for Max Calories |
| 1:00 Rope Climbs Max Reps |
| 1:00 REST |
CrossFit Olympics
10 Events to establish Gold, Silver & Bronze!!!
| A. Weighted Box Step-ups 4 x 6 per leg |
| *after each Set hit 5 Fast Box Jumps |
| B. For Time: |
| 400 Meter Run |
| 20 OH Lunge Steps (45/25) |
| 500 Meter Row |
| 30 DB Snatch (alt arms) |
| 400 Meter Run |
| 20 OH Lunge Steps (45/25) |
| 500 Meter Row |
| 30 DB Snatch (alt arms) |
| 400 Meter Run |
| A. Bench Press: 5 – 5 – 3 – 3 – 1 – 1 |
| B. 3 rounds of 6:00 AMRAP / 2:00 Rest B/T rounds |
| #1 – 30 Lateral Jumps (over worm) & 20 M Shuttle Run |
| #2 – 10 Bench Press (135/95) & 20 Russian KB Swings |
| #3 – 50 Killer Rope & 1:00 Farmer Carry Hold (towel) |
