Warm up
3 minutes on a machine into
*if you feel like you need more time to stretch and warm up before 1RM snatch attempt get here a little bit early

Barbell Primer
3 Sets,
2 Hang Muscle Snatches
4 Behind The Neck Snatch Grip Push Press
6 Overhead Squats
4 Snatch Balance
2 High Hang Squat Snatch
Start with and empty barbell and increase weight the next two rounds


We will give you some time to get weight on your bar and do a few lifts
Then
Weightlifting
Take 20 minutes to Find a 1RM Snatch
The lift today can either be a Power or a Squat Snatch. It is just whatever will yield the maximum load lifted from the ground to overhead. We would like to see athletes make
their way up in loads by performing singles close to on the minute until they are at about
the 80% range and then start to add time between lifts in order to set-up for a max
attempt.
Remember that the bar does not need to feel fast off the floor to get the lift. What we
need is control past the knees, fast through the hips, and dynamic speed and technical
efficiency under the bar into a firm overhead position

4 Sets, For Max Reps
2:00 minute AMRAP, 1:00 minute Rest
12 Alternating Dumbbell Hang Snatch
12 Single Dumbbell Step-Overs 24/20”
-Max Calorie Echo Bike in the Remaining Time
Load: 50/35lb, 22.5/15kg
Score = Total Reps (Calories + Dumbbell Reps)

Athlete Notes + Workout Strategy:
The Dumbbell Snatch and the Dumbbell Step-Overs should be done unbroken with a
short transition period between the two movements before hitting the bike hard to finish
off each set. The goal here will be to maintain consistency and if possible hit the final
bike hard to increase the overall bike calories achieved.
In 30 seconds if you hit the bike at 70/60+ RPM you will be able to get 8/6 Calories on
the bike, so use that as a good gauge to try to shoot for

Warm up- Coaches choice

Partner workouts
Wod 1- 12 minutes
30 cal row
30 Bench press- Split the bench evenly at 15 reps each. moderate weight. spot your partner

Wod 2-
8 minutes- Alternating rounds ***DO NOT THROW YOUR DUMBBELLS** there will be other people on the ground doing burpees
12 atl db snatches
8 burpeess

Wod 3-
12 Minutes- split how you want
SKi 30 cals
30 Deadlifts 135/95
20 power cleans 135/95
10 Shoulder to overhead 135/95

Endurance at 8am
CrossFit Class at 9am on the crossfit side
Adult Weightlifting Class on the platforms at 9am

Endurance
Teams of 4- 40 Minute amrap
60 Cal Ski
6 sled pushes (DOWN AND BACK IS 2)
60 sandbags over shoulder
6 sled pushes
60 cal row
6 sled pushes
60 burpees
6 sled pushes

9am CrossFit
These are 2 of the quarter final workouts. If you are in quarterfinals do these solo. If not do wod 1 solo and do Wod 2 with a partner or scale the reps back.

Warm up will be on the board
Wod 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

Wod 2
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes

Warm-Up
2 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
Into group barbell warm up

Clean and jerk time. we know this is the second time this week.
Every 2:00 minutes, 8 Sets
1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day

Wod

“Grettel”
10 Rounds for Time
3 Clean-and-Jerks 135/95lb, 61/43kg
3 Bar Facing Burpees
Time Domain: 3:00-7:00 minutes
Time Cap: 10:00 minutes

Primary Objective: Complete the workout as fast as possible
Secondary Objective: Maintain unbroken sets of Clean and Jerks

Stimulus: Lactate Endurance / Barbell Cycling and Conditioning
Athlete Notes + Workout Strategy
The goal today is to try to outrace the pain a bit here with a fast pace and executing barbell
reps at a high efficiency and cycle rate. Ideally we are choosing a load that should be
unbroken and with only 3 bar facing burpees each round we should be able to have a
quick pace here and get right back to the barbell. Keep your foot on the gas pedal and rest
when you are done, not in the middle

Warm-Up
8:00 minutes, For Quality
10 Down Dog Toe Taps
5/5 Single Arm Ring Rows w/ Pause at Chest
10 Ring V-Outs
30 second Thoracic Extension Against the Wall

Then
Gymnastics Skills
Handstand Walk Drills / Progressions
Rope Climbs

“The Overlook”
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk (sub 1 wall walk or handstand hold)
7/5 Strict Pull-Ups (sub banded strict)
15m (25/25ft) Mix Front Rack + Overhead Carry 53/35lb, 24/16kg
Rest 1:00 minute after every 2 Rounds
Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes

Primary Objective: Complete each set of 2 rounds in under 4:00 minutes
Secondary Objective: Maintain unbroken reps across all movements
Stimulus: Gymnastics Skill / Stamina

Athlete Strategy and Workout Notes: We are looking at quick rounds throughout this workout with a lot of athletes able to
maintain close to around that 1:15-1:30 rate to finish each. We assume most athletes to
be closer to the 2:00 minute mark, which would mean that each set of 2 rounds should
take in the range of 3:30-4:00 minutes. We will then rest 1:00 minute and try to maintain
the same clip / pace until we finish all 2 rounds here. A note that if we maintain a pace of
4:00 minutes / 2 rounds we will then see the workout finish in 24:00 minutes.