CrossFit Preferred

Strength

Power Snatch (On the 2:30 x 6 Sets:

Set 1: 1 Power Snatch @ 90% 1RM

Set 2: 6 Power Snatch @ 70% 1RM

Set 3: 1 Power Snatch @ 92% 1RM

Set 4: 6 Power Snatch @ 75% 1RM

Set 5: 1 Power Snatch @ 94% 1RM

Set 6: 6 Power Snatch @ 80% 1RM)

Score is last set of 6

Metcon

Spin Class (Time)

5 Rounds For Time:

60 Double Unders
400 Meter Run
20 Alternating Dumbbell Snatches 50 / 35 lb

Rest 2 Minutes Between Rounds.

Score = Time including rest.

Strength

Front Squat

Waves

On the 2:00 x 9 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

Set 7: 6 Reps @ 75%

Set 8: 4 Reps @ 78%

Set 9: 2 Reps @ 81%

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For Max Rounds:
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees
Thrusters & Pull-Ups must be completed in unbroken sets.

After 15 rounds add 1 rep per round until failure

Strength

Power Clean

On the Minute x 10:

2 Power Cleans @ 70%

Metcon

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” 135 / 95 lb

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Strength

Snatch (Squat Snatch

Build to Heavy Single For The Day

Metcon

Hallucinate (AMRAP – Rounds and Reps)

AMRAP 14:
2 Rope Climbs (15ft.)
4 Burpee Box Jumps (30″/24″)
8 Dumbbell Snatches 70 / 50 lb

Metcon

Life is a Highway (Time)

Partner WOD

10 Rounds:

200m Run together
20 Wallballs 20 / 14 lb to 10/9ft.

Strength

Bench Press

On the 2:00 x 9 Sets:

Set 1: 5 Reps @ 78%
Set 2: 3 Reps @ 81%
Set 3: 1 Rep @ 84%
Set 4: 5 Reps @ 81%
Set 5: 3 Reps @ 84%
Set 6: 1 Rep @ 87%
Set 7: 5 Reps @ 84%
Set 8: 3 Reps @ 87%
Set 9: 1 Rep @ 90%

Metcon
Albacore

For Time:

800 Meter Row
80 GHD Sit-ups
500 Meter Row
50 Push-ups
300 Meter Row
30 Toes to Bar

Time Cap: 20 Minutes

Strength

Clean and Jerk (Build to a heavy single for today. )

Metcon

Kinda (Time)

10-9-8-7-6-5-4-3-2-1:
Deadlifts 225 / 155 lb
Dumbbell Hang Power Cleans 50 / 35 lb’s
Strict Handstand Push-ups

Time Cap: 20 Minutes

Strength
Overhead Squat

On the 2:00 x 9 Sets:

5-5-5-3-3-3-1-1-1

– Start at 85% of your 1RM power snatch and build from there.

Metcon
Fighting Words

3 Rounds For Total Reps:

1 Minute Chest To Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest

Barbell: 75 / 55 lb

Quarterfinals Test 3

5 Rounds For Time:

5 Burpee Box Jump-Overs (30″/24″)
1 Clean and Jerk

*Add 1 Clean & Jerk After Each Round  
*Barbell: 275 / 185 lb  
*Time Cap: 10 Minutes

Quarterfinals 4 2023

AMRAP 20:

1,000 Meter Row
50 GHD Sit-Ups Or Wallball GHD modification
500 Meter Row
25 V-Ups

Quarterfinals Test 1

For Time: 

9 Front Squats (Weight 1)
9 Handstand Walks (25 Feet)
15 Front Squats (Weight 2)
15 Ring Muscle-Ups
21 Front Squats (Weight 3)
21 Chest-To-Wall Handstand Push-ups

Weight 1: 225 / 155 lb
Weight 2: 185 / 125 lb
Weight 3: 135 / 95 lb

Time cap: 15 Minutes

Quarterfinals 2 2023

Quarterfinals Test 2

AMRAP 12:

8 Dumbbell Snatches (Arm 1)
8 Overhead Walking-Lunge Steps (Arm 1)
8 Dumbbell Snatches (Arm 2)
8 Overhead Walking-Lunge Steps (Arm 2)
40 Crossovers

Dumbbell: 70 / 50 lb