Vette City CrossFit

Strength:

Overhead Squats:

Build to a heavy 5

-Then-

“Jackie Legs”

For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

“Box Spring”

For Time:
75/50 Calorie Assault Bike
40 Dumbbell Hang Clean and Jerks (50/35)
50 Dumbbell Box Step-ups (24″/20″)
40 Dumbbell Hang Clean and Jerks (50/35)
75/50 Calorie Assault Bike

“Cement Mixer”

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

Strength:

Hang Squat Clean

Build to a heavy single

-Then-

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

“Oh Deere”

For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

“Slumber Party”

2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

Strength:

Deadlift

Build to a heavy 5-4-3

-Then-

“Deadbolt”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

“Stub Hub”

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)

“Southpaw”

AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike
…
Add [3] Reps Per Round

HAPPY INDEPENDENCE DAY!!

“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees