CrossFit Preferred

Strength

Bench Press (Bench Press

On the 2:30 x 6 Sets:
3 Bench Press (68-78%)

*Percentage Based Off 1RM Bench Press

Metcon

Luce (Time)

3 Rounds For Time [30 Minute Cap]:
1,000 Meter Run
10 Ring Muscle-ups
100 Air Squats

*Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Strength

Clean and Jerk (Hang Squat Clean & Jerk

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 78%

Set 3: 2 Reps @ 78%

Set 4: 2 Reps @ 83%

Set 5: 1 Rep @ 86%

Set 6: 1 Rep @ 86%

*Athletes Can Push Jerk or Split Jerk)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Conditioning 12-2 (Time)

Legless + Double Unders

For Time [10 Minute Cap]:

4 Legless Rope Climbs (15ft.)

100 Double Unders

3 Legless Rope Climbs (15ft.)

100 Double Unders

2 Legless Rope Climbs (15ft.)

100 Double Unders

Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Carried Along (Time)

For Time:
25-20-15-10-5 Single Dumbbell Bench Press
50-40-30-20-10 Single Dumbbell Reverse Lunge Steps
100-80-60-40-20 Double Unders

Dumbbells: 50 / 35 lb

– Athletes can switch arms as needed on the bench and reverse lunges. Dumbbell can be held in any position for the lunges.

Strength

Deadlift

On the 3:00 x 5 Sets:

3 Reps @ 78%

*Percentage Based Off 1RM Deadlift

Metcon

Cranky Christine (Time)

3 Rounds For Time:
700/600 Meter Row
12 Deadlifts 275 / 185 lb
21 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes Between Rounds.

Time Cap: 25 Minutes

Strength

Snatch (Hang Squat Snatch
On the 2:30 x 6 Sets:

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 78%

Set 3: 2 Reps @ 78%

Set 4: 2 Reps @ 83%

Set 5: 1 Rep @ 86%

Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch)

Metcon

Bloody Mary (AMRAP – Rounds and Reps)

AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches 75 / 55 lb

Strength

Snatch (Hang Squat Snatch

On the 2:30 x 6 Sets:
Sets 1-2: 2 Reps @ 73%

Sets 3-4: 2 Reps @ 78%

Sets 5-6: 1 Rep @ 83%

*All Percentages Based Off 1RM Squat Snatch)

Metcon

Scarface (Time)

For Time

2 Rounds:

8 Power Snatches 155 / 105 lb

8 Bar-Facing Burpees

Directly Into…

2 Rounds:

8 Power Snatches 135 / 95 lb

8 Bar-Facing Burpees

Directly Into…

2 Rounds:

8 Power Snatches 115 / 85 lb

8 Bar-Facing Burpees

Metcon

The Gobbler (Time)

Partner WOD For Time; run together split other work

200M Run

100 dubs/singles

200M Run

100 AbMat Sit-Ups

200M Run

100 Push Press 75/55

200M Run

100 Wallballs

200M Run

100 Burpees

200M Run

100 KB Swings 53/35

200M Run

100 Second Plank

200M Run

100 Walking Lunges

Go EAT!

Strength

Deadlift (On the 3:00 x 5 Sets:
5 Reps @ 73%

Metcon

Sick Joke (Time)

10-9-8-7-6-5-4-3-2-1:
Deadlifts 225 / 155 lb
Handstand Push-ups

After Each Round:
30ft. Handstand Walk

Time Cap: 20 Minutes
Scale:

Double DB Push Press

Strength

Front Squat (On the 2:30 x 6 Sets:

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 78%

Set 3: 1 Rep @ 80%

Set 4: 5 Reps @ 78%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 83%)

Record set 6 weight. (83%)

Metcon

Seventh Wonder (Time)

7 Rounds For Time:

7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar

Dumbbells: 50 / 35 lb’s
Time Cap: 21 Minutes