Vette City CrossFit

For time:
20/16 Calorie Row
20 V-ups
10-20-30-40-50
Wall Balls (20/14)

Strength:

Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

4 sets:
20 Line Facing Burpees
3/2 Rope Climbs OR 15/12 Strict Pull-ups
-rest 1:1 between sets (3 minute max rest)-

2:00 AMRAP:
15 Toes to Bar
10/8 Calorie Echo Bike
Max Power Snatches (95/65)
-rest 2:00 between sets-

*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)

5 rounds (each/1:1)
300/250m Bike
250/200m Row
10 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
8 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
6 Dumbbell Squats (moderate)

Teams of 2

AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
7 Shoulder to Overhead (115/85)
7 Burpees

-3 Min Rest-

AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
5 Shoulder to Overhead (135/95)
5 lateral Burpees Over Bar

-3 Min Rest-

AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
3 Shoulder to Overhead (155/105)
3 Bar Facing Burpees

Score= Rounds+Reps Completed

0:00-4:00
30 Pull-ups
30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)

• rest 2:00 –

12:00-16:00
10 Bar Muscle Ups/Burpee Pull Ups
10 Back Squats (225/155)

Deadlift:
2 Deficit Deadlifts x 5 sets @70% of 1RM

Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)

Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks

Individual Option:
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks

100-80-60-40-20
Double Under
20 Toes to Bar after each set

Bench Press:
2 Pause Bench Press x 5 sets @70% of 1RM
2-3 second pause

-Then-

12 Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Snatch (135/95)

@10:00

8 Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Snatch (155/105)

Front Pause Squat:
2 Pause Front Squats x 5 sets @70% of 1RM

Weighted Strict Chin Up (Supinated)
3 Strict Weighted Pull-ups x 5 sets @65% of 1RM

21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Bike
(Women Calories: 16-14-12-10-8-6)