Power Clean
Every 2 minutes x 7 Rounds
10 starting @ 55%
“Flat Feet”
3 Rounds For Time:
21-15-9 T2B
50 DUs (65 SUs)
21-15-9 Squat Cleans
50 DUs (65 SUs)
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
Strict Press
Every 90 sec for 5 Rounds
5 x 3 Push Press
Every 90 sec for 3 Rounds
3 x 4
“Betty”
5 Rounds For Time:
12 Push Presses
20 Box Jumps
Time Cap: 15 Minutes
FX: 95/65; 20/18
RX: 115/85; 24/20
RX+: 135/95; 24/20
Back Squat
5×5 > 78-82% Across
“Once And For All”
For Time:
30 Front Squats
200 Meter Farmers Carry
1,000/900 Meter Row
Time Cap: 15 Minutes
FX: 115/85; 35s/25s
RX: 135/95; 50s/35s
RX+: 155/105; 50s/35s
*If short on rowers, a 5 minute stagger should work
“Team Small”
[TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Row
50 Burpees to Target
50 Box Jumps (24″/20″)
800 Meter Partner Run**
* Split Reps As You’d Like
** Run Holding a Band
Time Cap: 30 Minutes
FX: 20/18
RX: 24/20
RX+: 24/20
Deadlift
3 Rep Max > 85% RM
“Optimus Prime”
AMRAP 7:
Wallballs EMOM
[Starting at 1:00]: 5 Deadlifts
FX: 155/105, 14/10
RX: 185/125, 20/14
RX+: 225/155, 30/20
“GHD Challenge”
Max GHDs situps
Time Cap: 1 Minute
“Crossfit 40”
40 Cal Bike
Time Cap: 4 Minutes
“Snake Oil” COVE Edition
21-15-9:
Power Snatch
Pull-ups
Bike Calories*
* Women: 15-12-9 Calories
Time Cap: 16 Minutes
FX: 75/55, Bendover Row
RX: 75/55
RX+: 95/65, C2B, ECHO
Push Jerk
Every 90 sec for 9 Rounds
1 X 5 @ 60% 1RM
1 X 5 @ 65% 1RM
1 X 5 @ 70% 1RM
*From the Ground
“Clawfoot”
AMRAP 15:
7 Toes to Bar
5 DB Thrusters
30 DU (45 SU)
FX: 35s/25s, Leg Raises
RX: 50s/35s
RX+: 50s/35s
Barbell Cycling
Every 90 seconds for 5 sets:
5 Power Cleans
“Secret Formula”
4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans
Rest 4 Minutes Between Rounds
FX: 95/65
RX: 115/85
RX+: 135/95
Front Squat
Every 2 min for 7 sets:
3 Front Squats ~ 80% RM
3 Second Pause at the Bottom
Same Weight Across
“Most Dope”
10 Rounds For Time:
10-1 Front Squats
1 Rope Climb
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
“Team Mr. Joshua”
[TEAMS OF 3]
5 Rounds For Time:
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
30 Deadlifts
Time Cap: 20 Minutes
FX: 185/125
RX: 225/155
RX+: 250/175