Vette City CrossFit

AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”

Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

[Barbell: 155/105]

• Score = The number of rounds + reps completed in 13:00
  Eg. An athlete completes the 3 rounds of “Macho Man” and 6 Lateral Barbell Burpees, the score would be 3 Rounds + 6 Reps.

“Wild Card”

On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run

• Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

“Snake Bite”

[PART 1]
For Time:
21-15-9:
Power Snatches (95/65)
15-12-7
Strict Pull-ups

• The number of Strict Pull-Ups is 75% of Chest-to-Bar Pull-Up
• Score = The time it takes to complete the workout

[PART 2]
SNATCH COMPLEX (For Load & Quality)
From 10:00-18:00:
In the remaining time:
1 Snatch Grip Deadlift + 1 Squat Snatch(Or Power) + 1 Overhead Squat

Score = Log heaviest load

“Get There”

For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)

*Score = Time it takes to complete the workout

“Rattlesnake”

For Time:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement

[Barbell: 115/85]

*Score = Time it takes to complete the workout

“Adulting”

AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)

*Score = The number of rounds and reps completed in 18:00

Cheeky Monkey

Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate

“Poker Face”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

*Score = Rounds and reps accumulated. The Run is only a Buy-In.

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups

[Barbell: 135/95]
*All genders = 1500m Row

Score = Time it takes to complete the workout

PART 1: HEAVY DOUBLE POWER SNATCH [12:00]
Power Snatch
2-2-2-2-2

*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go
*Score = Log all 5 lifts. Failed attempts count.

[PART 1]
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

• Score = Number of power snatches completed at 10:00