Vette City CrossFit

“Boxed Out”

For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

Strength:

Deadlift

Build to a heavy 6-4-2

-then-

“Smooth Criminal”

AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts (185/135)

Score is rounds plus repetitions.

“Pilocarpine”

5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
3 Rope Climbs

Strength:

Pausing Front Squat

Build to a heavy single with a 3 second pause

-then-

“Breaking Bad”

5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

On the 4:00 x 5 Rounds:
15/12 Calorie Bike or Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)

Score is slowest round

“Jackie”

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups

Iron Fist

Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

Cover Girl

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

Strength

Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.

-Then-

20 for 7

AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish