Power Snatch
5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pushups
– 9 Box Jumps
– 12 Goblet Squats
Tag: Squat
Categories
2010-12-13 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches
Categories
2010-12-08 UGS
Five Rounds
1a. 10 KB Front Squats
1b. Suicide Run
Four Rounds
2a. 10 Suitcase Deadlifts
2b. 10 Jumping Lunges
Three Rounds
3a. Glute Ham Raises
3b. 200′ Tire Drag
“Josh”
For Time:
– 21 Overhead Squats (95#/65#)
– 42 Pullups
– 15 Overhead Squats
– 30 Pullups
– 9 Overhead Squats
– 18 Pullups
Categories
2010-12-06 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
AMRAP – 15 Minutes
– Overhead Squat
– 2 x Front Squat
– 3 x Back Squat
Note: Heavy overhead squat, 5 to 10 reps at most for the first round. Each round’s front squat and back squat reps will be based on the number of overhead squats you can do that round. You will then do twice as many front squats, and three times as many back squats. You will multiply your weight by the number of reps completed.
Deck of Cards
– Clubs = Air Squats
– Diamonds = Mountain Climbers
– Hearts = Pushups
– Spades = Situps
– Jokers = 10 Burpees
“CrossFit Total”
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
AMRAP – 20 Minutes
– 30 Second Handstand Hold
– 30 L Raise Hold
– 30 Squat Hold
– 30 Chin Over Bar Hold