Vette City CrossFit

Strength:

ComplexBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Strength:

Back Squat

3×6

“Escape from Wonderland”

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

NO CLASS ON 06/16/19

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Med Ball Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Med Ball Run

“Rush Hour”

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

“Pharmacy”

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

Strength:

Thruster

Build to a heavy 3

-Then-

“Chest Hair”

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Strength:

Build to a heavy Squat Snatch/Power Snatch

-Then-

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders