Vette City CrossFit

1 Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)

• Complete 1 set every 1:15 *

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%)

• Complete 1 set every 1:15 *

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

50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)

“Spider Roll”

Every minute (20:00)
200m/175m Row

5×3

3 Position Squat Clean

3×3 Push Jerk

“Spicy Tuna Roll”

14 minute Amrap
200m Run
2 rope climbs (15 ft) or 12 Pull Ups
15 Dumbbell Shoulder to Overhead (50s/35s)

3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-

5×3

3 Position Power Snatch (High Hang, Above The Knee, Floor)

3×2

Overhead Squat

“Rainbow Roll”

3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)

Every 2 minutes:
200/175m Row
8/5 Calorie Bike*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
Round 1: 8/5 cals
Round 2: 10/7 cals
Round 3: 12/9 cals
Round 4: 14/11 cals
Round 5: 16/13 cals
Round 6: 18/15 cals
Round 7: Max Cals
Round 8: Max Cals

“Smitty”

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

Wear a vest if you have one.