3 Position Clean (high hang, Above the knee, Floor)
5×1
Push Jerk 3×1
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
At 6:00
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
At 12:00
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00
3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
*Females Calories: 16-12-8
3 position Snatch (High Hang, Above the knee, Floor)
5×1
Overhead Squat 3×1
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)
(KG conv: KB 24/16)
Every 2:00 (10 sets)
10 Dumbbell Shoulder to Overhead Press (50s/35s)
20 Jumping Split Lunges
21-15-9
Calorie Row
Strict Handstand Push Ups
-Rest 1:1-
21-15-9
Calorie Row
Front Squats (95/65)
-Rest 1:1-
21-15-9
Calorie Row
Push Press (95/65)
(KG BB: 43/29)
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
(KG conv: HPC 52/36)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)
Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)
1 Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
3:00 AMRAP
100m Run Or 8/6 Calorie Bike
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run Or 16/13 Calorie Bike
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300m Run Or 20/16 Calorie Bike
60 Double Unders
6 Wall Walks
Strength
1 Snatch x 10 sets (Start at 65% and Build, No higher than 90%)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
Vette City CrossFit 