Vette City CrossFit

• Sunday 11th
  • BikeErg: Lactate Threshold
    2 Rounds – 3x (3 min at RPE7.5, 2 min at RPE7)
  • “Cathey Crime Scene”
    3 Rounds
    30 Dumbbell Bench Press (50/35s)
    90 Double Unders

• Monday 12th
  • 2 Snatch Push Press + 1 Overhead Squat 1×3
    Work up to heavy in 10-12 min
  • “Polar Bear”
    3 Rounds
    10 Front Squats (95/65)
    10 Toes to Bar
    10 Burpees over Bar
    -rest until 7:00-
    For Time:
    30 Burpee over Bar
    30 Toes to Bar
    30 Front Squats (95/65)

• Tuesday 13th
  • Clean Deadlift + Hang Power Clean + Push Jerk 5×9
    5 Deadlifts + 3 Hang Power Clean + 1 Push Jerk
    Work up to heavy, unbroken set
  • “Artic Fox”
    4 sets
    2:30 AMRAP
    20 Double Dumbbell Box Step Ups (2×35/20)(20″ for all)
    Max Strict Handstand Push Ups in remaining time
    -rest 1 min between sets-

• Wednesday 14th
  • “Narwhal”
    AMRAP 12 minutes
    4 Bar Muscle Ups (or 8 Burpee Pull Ups)
    10×25′ Shuttle Runs

• Thursday 15th
  • Clean and Jerk 10×1
    Preform 10 singles within 70-80% of 1RM Clean and jerk
    Rest 60-90 Seconds between sets
  • “Snowshoe Horse”
    Teams of 2
    50-40-30-20-10
    Box Jump Overs
    30/24 Calorie Row
    
    Individual Option:
    25-20-15-10-5

• Friday 16th
  • “Arctic Puffin”
    5 Rounds
    15 Shoulder to overhead (95/65)
    12 Cheast to Bar Paull ups
    9 Sumo Deadlift High Pulls (95/65)

• Saturday 17th
  • “Harp Seal”
    Death by Bike ERg and GHD
    Every 2 Min:
    12 GHD Sit ups (or 12 stick sit ups)
    Bike Erg Calories (start with 10/8 and add 2 until you cannot complete in 2 minutes)