CrossFit Preferred

Strength

Deadlift

On the 3:00 x 4 Sets:
1 Rep @ 88%

Metcon

DomiNATE (AMRAP – Rounds and Reps)

AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks 70 / 50 lb
Scale:

– Double Dumbbell Push Presses

Strength

Front Squat

On the 2:30 x 6 Sets:

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 68%

Set 3: 3 Reps @ 70%

Set 4: 7 Reps @ 68%

Set 5: 5 Reps @ 70%

Set 6: 3 Reps @ 73%

Metcon

Life Alert (3 Rounds for reps)

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95 / 65 lb

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115 / 85 lb

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135 / 95 lb

Strength

Strict Press
On the 2:30 x 6 Sets:
4 Strict Press (68-78%)

Metcon

New Year Countdown (Time)

For Time:
10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters 50 / 35 lb’s
Chest to Bar Pull-ups

After Each Round:
30 Double Unders

Time Cap: 20 Minutes

Strength

Deadlift

On the 3:00 x 4 Sets:
3 Reps @ 83%

*Percentage Based Off 1RM Deadlift

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

All In (Time)

Partner WOD:
One person works at a time/ split work however you choose.

10 Rounds For Time:
20 Box Jump Overs (24″/20″)
2 Rope Climbs (15ft.)
50ft. Dbl DB Front Rack Walking Lunge 50/35

CrossFit Preferred – CrossFit

Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%

Set 2: 1 Rep @ 81%

Set 3: 1 Rep @ 86%

Set 4: 2 Reps @ 76%

Set 5: 1 Rep @ 81%

Set 6: 1 Rep @ 86%
)

Amanda, Please! (3 Rounds for reps)

AMRAP 4:
Buy-In: 9 Ring Muscle-ups
9 Power Snatches 95 / 65 lb
9 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:
Buy-In: 7 Ring Muscle-ups
7 Overhead Squats 115 / 85 lb
7 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:
Buy-In: 5 Ring Muscle-ups
5 Squat Snatches 135 / 95 lb
5 Bar-Facing Burpees

Strength

Back Squat (On the 2:30 x 6 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%)

Metcon

CrossFit Games 2021 Event 10 (Time)

For Time:
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar
1.5 Mile Run
30 Toes to Bar

Time Cap: 30 Minutes

Strength

Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:

Set 1: 2 Reps @ 76%

Set 2: 1 Rep @ 81%

Set 3: 1 Rep @ 86%

Set 4: 2 Reps @ 76%

Set 5: 1 Rep @ 81%

Set 6: 1 Rep @ 86%

*Push or Split Jerk)

Metcon

Disgrace (Time)

3 Rounds For Time:

10 Squat Cleans 135 / 95 lb

10 Push Jerks 135 / 95 lb

Metcon

12 Days of Christmas Eve (Time)

For Time:

1 Wall Walk
2 Pull-Ups
3 Burpees
4 Push-Ups
5 Walking Lunges
6 Air Squats
7 AbMat Sit-Ups
8 Jump Squats
9 Jumping Lunges
10 Broad Jumps
11 Handstand Push-Ups
12 Pistols