“Front to Back”
3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings
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“Mean Machine”
3 Rounds:
3:00 Calorie Row
2:00 shuttle sprints
1:00 Burpees
Rest 2:00
“Sea Sick”
On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Dream Boat”
14-12-10-8-6-4-2
Cal Row
21-18-15-12-9-6-3
strict press (75/55)
“Mind Eraser”
AMRAP 20
7 power cleans (135/95)
7 burpees
run 200m
“Blitzen”
5 rounds:
20/15 cal row
10 thrusters (115/80)
“Pump House”
15-12-9-6-3
strict dips
strict pull-ups
run 200m after each round
Weight Lifting Wednesday
EMOTM for 10 minutes
0:00-5:00 – 3 pausing snatch deadlifts
5:00-10:00 – 3 snatch high pulls
rest 5 minutes
10 minutes to:
build to a heavy single power snatch
“Head To Toe”
AMRAP in 8 minutes
10 toes to bar
10 burpees
“Shred It”
For Time:
80 double unders
80 air squats
800m run
400m weighted run (45/25)
40 KBS (70/53)
40/30 cal row
Vette City CrossFit 