Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
“Bummed Out”
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats*
15 T2B
R1 | Back Rack Lunge
R2 | Front Rack Lunge
R3 | Overhead Lunge
Time Cap: 18 Minutes
FX: 95/65; Leg Raises
RX: 115/85
RX+: 135/95*
“Cold Turkey”
2:00 On/ 1:00 Off
100/80 Cal Bike
2,000/1,800 Meter Row
10 Rope Climbs (15′)
Time Cap: 35 Minutes
FX: 2:1 RC
RX: As Written
RX+: ECHO
Power Clean
Max Repetitions of Power Clean @ 90%
* To Technical Failure
“Donny” [HERO]
21-15-9-9-15-21:
Deadlifts
Burpees
Time Cap: 18 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155
“The Extra Mile”
400m Run
4-3-2-1 Rounds of:
5 Double DB Front Squats
5 Pull ups
Time Cap: 25 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s, strict pull ups
Bench Press
Max Repetitions Bench Press @ 90%
* To Technical Failure
“Saucy Little Bunny”
3 Rounds For Time:
30 Hand Release Push-ups
30/24 Calorie Row
30 KB Swings
Time Cap: 18 Minutes
FX: 35/26
RX: 53/35
RX+: HSPU; 70/53
RX+: 155/105; 24/20
Front Squat
15 Minutes Working Time
Max Repetitions of Front Squats@ 85%
* To Technical Failure
With a continually running clock, complete as many reps as possible in 10 minutes of:
2024 QUARTERFINALS WORKOUT FOUR
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
FRONT SQUAT
Max Repetitions of Front Squats @ 85%
* To Technical Failure
“Common Ground”
AMRAP 15:
30/24 Calorie Row
20 SA Hang DB Snatches*
10 DB Box Step-ups*
FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: *10 C&J; *50s/35s; 24/20
“By Annie Means”
50-40-30-20-10:
Sit-ups
DUs
Directly Into….
5 Rounds:
30 Push-ups
10 Pull-ups
Time Cap: 25 Minutes
FX: J-hook Row
RX: As Written
RX+: GHDs; Strict
Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
“Sweep The Leg”
For Time
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Time Cap: 18 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105; ECHO
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
Time Cap: 30 Minutes
RX: As Written
* 20#/14# Vest Optional