Vette City CrossFit

“Shopaholic”

For Time
10 Rounds:
15 AbMat Sit Ups
15 Russian Kettlebell Swings (70/53)

Every 3:00 [Starting on the 0:00]
100m Single Kettlebell Farmer’s Carry (Suitcase Carry)
*Switch arms at 50m

[Kilos = 32/24]

*Score = Time it takes to complete the workout

“Stay Awhile”

For Time:
100 Double Unders

4 Rounds:
15 Burpees to Target
15 Wall Balls (20/14)

100 Double Unders

4 Rounds
15 Burpees to Target
15 Wall Balls (20/14)

100 Double Unders

[Kilos = 9/6]

*Score = Time it takes to complete the workout

[Time Cap = 30 Minutes]

“Joker”

For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps

[Kilos = 102.5/70]

*Score = Time it takes to complete the workout

Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35)
[Kilos = 22.5/15]
Box: (24”/20″)

*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie

“Barnhart’s Bet”

[On the 0:00]
For Time:
21 Power Cleans (115/85)
30/21 Calorie Echo Bike
21 Power Cleans (115/85)

[Kilos = 52/38]

[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Echo Bike
15 Power Cleans (155/105)

[Kilos = 70/48]

[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Echo Bike
9 Power Cleans (185/135)

[Kilos = 84/61]

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout

“Jan”

“ Jan “

For next Tuesday. Thanks Luke!

4 rounds
25/20 calorie row
10 Single Arm DB Push Press (R)
12 Deadlifts 185/115
10 Single Arm DB Push Press (L) 50lb DB

“C2 Cindy”

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

• Score = Total Rounds + Reps of “Cindy”
• Pick-up where you left off after row

“Tigger”

On the 5:00 x 4 Rds
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell

“Triple Trouble”

[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs
3,000 Meter Run

[Time Cap= 45 Minutes]

*Score = Time it takes athlete’s team to complete the workout
Teams can partition however they’d like
Must complete movement before moving on to the next

3 Position Snatch Complex

10 RDS on the 1:30

Snatch from the Floor
Low Hang Snatch
High Hang Snatch

-Then

AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees

[Kilos = 43/29]

*Score = Rounds + Reps