“Last Call”

Teams of 3

‍

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

‍

‍

1-rep Snatch - 2 Misses alllowed

1-rep Clean and Jerk - 2 Misses allowed

Front Squat Heavy Single

3x8 Partner Glute Ham Raises

Overhead Squat

Build to a Heavy Set of 3

‍

“Dilly Dilly”

AMRAP 12:

2 Power Snatches (135/95)

‍

Turkish Get-up

15 Minute

Practice / 5x2 on Each Arm

7 Minutes of Burpee Pullups

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

Push Jerk

15 Minutes to Heavy Single

‍

“TNT”

For Time:

30 Snatches (95/65)

‍

Power Snatch Singles - 6@90% of PS

Clean and Jerk Singles - 6@90% of C&J

Push Press - 4x2@85%

GHD Situps - 50 Total

“Jack Squat”

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

Teams of 2

For Time:

2000 Meter Row

120 Calorie Bike

1600 Meter Run

*Break up row at 500m

*Break up calories at 20

*Break up run at 200m

Granite Games Qualifier Workout #6

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20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Snatch Singles - 6@86%

Power Clean and Push Jerk Singles -  6@86%

Back Squat - 4x1@90%

Push Press - 4x4@80%

RDL's - 4x5@35% of Back Squat

“Captain Crunch”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

‍

‍

“Instep Inferno”

4 Rounds:

400 Meter Run

10 Air Squats

10 HRPU

20 Abmat Situps

Granite Games Qualifier Workout #4

.AsRx

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (135lb/95lb)

Bar Facing Burpee

Men use 135-lb. barbell

Women use 95-lb. barbell

Clean Doubles - 5@83%

Power Snatch Doubles - 5@83%

Snatch Grip Deadlift - 3x5@110% of 1rm snatch

Hip Extensions - 3x12

Front Squat

4x2@85%

‍

“Crow’s Nest”

AMRAP 10:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

*50 ft. Bear Crawl between each round

‍

‍

“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

‍

Granite Games Qualifier

Workout 2:

For Time:

12 Minute Time Cap

Wall Balls 20/14

20-18-16-14-12-10-8-6-4-2

Toes 2 Bar

10-9-8-7-6-5-4-3-2-1

‍

Snatch Triples - 5@80%

Power Clean Triples - 5@80%

2 Push Jerk + 1 Split Jerk - 5@80% of Push Jerk

Back Squat - 4x2@85%

3x15 GHD Situps

Granite Games Qualifier

Workout 1A/1B

‍

14 Min. Running Clock

1A:

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

1B:

1 RM Snatch

‍

‍

Deadlift

4x6@75%

‍

“Floor It”

On the 4:00 x 4:

100′ Walking Lunge

‍

‍

‍

Strict Pull-ups

4 x max effort

*No bands - negative pull-ups, ring rows

*No less than 20 reps

‍

“Figawi”

AMRAP 18:

‍

Squat Clean Thruster

Build to a Heavy Single

‍

“Chalant”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

‍

‍

Hell's Half Mile

‍

‍

‍

Back Squat

4x4@80%

*if you back squated Saturday then complete - 4x8 step back lunges @30% of Back Squat max(each leg)

Then,

‍

“Recess”

AMRAP 10:

‍

‍

‍

Gymnastics work

15 Minutes

Pullups/T2B/Muscle-ups

‍

“Mani-Pedi”

On the 2:00 x 7 Sets:

‍

‍

‍

Push Press

4x4 @80%

Then,

‍

“Speed Boat”

3 Rounds For Time:

‍

Muscle Snatch From Knee - Warmup 3x3

Snatch + Overhead Squat + Snatch Balance - 6@75%

2 Power Snatches + 2 Push Jerks - 6@75%

Front Squat 4x4@80

RDL's - 4x5@50% of Back Squat

‍

10 Minutes

Muscle-up/Pull-up Practice

Then,

‍

"Nate"

‍

‍

‍

‍

Power Snatch

3-3-3-3-3

Start at 60% of Power Snatch

and increase weight each set

‍

‍

“Jelly Belly”

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Deadlifts (275/185)

‍

‍

Memorial Day Murph.

‍

Today we honor the men and women that died while actively serving in our military. We are grateful that they were willing to pay the ultimate sacrifice so that we may enjoy freedom.

‍

Muscle Cleans from knee - Warmup 3x3

Clean + Front Squat + Jerk - 1@60. 1@65, 1@70, 5@75

Power Snatch Double from Knee - 1@60, 1@65, 5@70

Back Squat - 4x4@80

Partner Glute Ham Raises - 3x5

‍

10 Minutes of Handstand Pushup

Practice

Then,

‍

2 Rounds for Time:

20 Handstand Pushups

‍

Strength

Romanian Deadlift

4x8 @ 25% of Back Squat

GHD Situps

4x10

‍

‍

“Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds

‍

‍

Push Press

4x6@75%

‍

“Snake Bite”

For Time:

21-15-9:

‍

Tall Snatch - 3x5 Warmup- Heavier than the last

Snatch + Overhead Squat - 1@70, 2@75, 2@80, 1@85, 1@90

Clean Pull + Power Clean - 1@70, 2@75, 2@80, 1@85, 1@90

Front Squat 4x6@75% (if you did front squats during week - 4x6 Step back lunges off of 2" deficit @25% of Back Squat max)

Weighted Planks - 4 of :30 building in weight

Power Clean + Push Jerk

4x3@60% of 1rm clean and jerk

Touch and Go

“Tiger Blood”

3 Rounds For Time:

‍

Front Squat

4x6@75%

‍

AMRAP 12:

60 Double Unders

20 Wallballs (20/14)

10 Deadlifts (245/165)

‍

‍

“Killer B’s”

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

‍

‍

Strict Press

4x6@75%

‍

“Slasher”

AMRAP 13:

50 Dumbbell Snatches (50/35)

‍

‍

‍

Tall Cleans - 3x4 Warmup - Heavier than last tall cleans

Snatch:

Power Snatch + Full Snatch - 1@70, 1@75, 1@80, 3@85

Clean + 2 Jerks - 1@70, 1@75, 1@80, 3@85

Clean Deadlifts - 5x3@100

GHD Situps - 4x8

“Friend-ship”

AMRAP 20:

40 Double Unders

20/14 Calorie Bike

2 Rounds of Strict “Cindy”

‍

Back Squat:

4x6@75%

‍

4 Rounds: 20 min. Cap

200m Run

‍

“Jerry”

For Time:

1 Mile Run

2,000 Meter Row

1 Mile Run

‍

‍

Congratulations to the athletes that competed at Lifto De Mayo this weekend!

‍

Push press:

4x8@70%

Then,

‍

“Fran”

‍

‍

‍

Tall Snatch - 3x5 Warmup

Snatch:

Snatch Triples (not Touch and Go, 3 Seperate reps back to back to back) - 1@65, 1@70, 1@75, 2@80

Clean:

Power Clean Triples (same as snatch) - 1@65, 1@70, 1@75, 2@80

Push Jerk from Rack - 5x2 @75% of Split Jerk

Back Squat - 4x8@70%

Deadlift

15 Minutes to heavy single

“TKO”

For Time:

50/35 Calorie Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)

Hang Squat Clean

Build to Heavy Single

Then,

‍

“Under the Lights”

AMRAP 8:

3 Hang Squat Clean (95/65)

‍

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

‍

‍

Front Squat:

15 Minutes to Heavy Single

Then,

‍

“Spin Doctor”

AMRAP 12:

30 Double Unders

‍

‍

Tall Cleans - 3x5 Warmup

Clean:

2 Cleans + 1 Jerk - 3@70, 3@75, 3@80

Snatch:

Power Snatch + Snatch Balance - 3@70, 3@75, 3@80

Front Squat - 4 x 6 @75%

12 Minutes of Pullup/Muscle-up

Practice

‍

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

‍

‍

..

Strict Press

15 Minutes to heavy single

‍

“Surfer on Acid”

3 Rounds:

50 Double Unders

21 Burpees

“Marathon Tuesday"

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

‍

Overhead Squat

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:

1 Ring Muscle-ups

‍

Muscle Snatch - 3x5 Warmup

Snatch:

Snatch with 3 second slow pull - 3@70%, 3@75%, 3@80%

Power Clean and Push Jerk with 3 second slow pull - 3@70%, 3@75%,

3@80%

Back squat - 4 x 10@65%

‍

Handstand Pushup Practice:

4 sets of 5 at Hardest Progression

‍

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

..

Back Squat

4 x 10 @65%

‍

Then,

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):

‍

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Power Clean and Jerk: Build to Heavy Single

Then,

“Grace”

For Time:

30 Clean and Jerks (135/95)

Snatch - 1 Rep Max

Clean and Jerk - 1 Rep Max

Back Squat Max

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

...

Push Press

15 Minutes

Build to a Heavy Single

“Detention”

‍

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

rest 4 minutes

‍

Power Snatch

20 Minutes

Build to Heavy Single

*If heavy single is reached before time is up, back down 15-20% and work back up

‍

Snatch - 5x1@60%

Snatch - 1@74, 1@77, 1@80, 1@83, 1@86, 1@89, 1@92, 1@95

Clean and Jerk - 5x1@60

Clean and Jerk- 1@74, 1@77, 1@80, 1@83, 1@86, 1@89, 1@92, 1@95

Back Squat - 5x1@93

Crossfit:

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

...

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

‍

“Christine”

3 Rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20”)

6 Min. EMOM

3 Hang Squat Cleans

*Start at 50% of 1RM Clean  and

increase weight each minute

Muscle Snatch- 3x3 Warmup

Power Snatch - 2@68, 2@71, 2@74, 1@77,  1@80, 1@83, 1@86, 1@89

Clean and Jerk - 2@68, 2@71, 2@74, 1@77, 1@80, 1@83, 1@86, 1@89

Front Squat - 5x1@90%

Crossfit:

4 Rounds:

Teams of 2:

AMRAP 5: Bike for Calories/Snatch for Reps

On the 0:00 – 15 Abmat Sit-Ups/Bike for Calories

On Minute 1 – 12 Abmat Sit-Ups/Power Snatches 75/55

On Minute 2 – 9 AbMat Sit-Ups/Bike for Calories

On Minute 3 – 6 Abmat Sit-ups/Power Snatches 75/55

On Minute 4 - 3 Abmat Sit-ups/Bike for Calories

Rest 2:00

...

Deadlift

4 x 5

*working up to a heavy 5

AMRAP 12:

15 Sumo Deadlift High Pulls (95/65)

12 Box Jumps (24/20)

9 Chest to Bar Pull-ups

Hang Power Snatch

5-4-3-2-1

*Increase weight each set

AMRAP 9:

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35)

Muscle Snatch - 3x3 Warmup

Snatch -  2@68%, 2@71%, 2@74%, 1@77%, 1@80%, 1@83%, 1@86%,

1@89%

Power Clean - 2@68, 2@71, 2@74, 1@77, 1@80, 1@83, 1@86, 1@89

Back Squat 5x1 @90%

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of: 

3 thrusters 

3 chest-to-bar pull-ups 

6 thrusters 

6 chest-to-bar pull-ups 

...

Hang Power Clean

5-4-3-2-1

‍

“Hang Ten”

AMRAP 10:

10 Hang Power Cleans (135/95)

‍

Back Squat

2 Rounds:

8 Reps @ 72%

rest 1 minute

6 Reps @ 77%

rest 1 minute

4 Reps @ 82%

rest 3 minutes

‍

Teams of 2

AMRAP 22:

15 AbMat Situps

18/12 Calorie Row/Bike

10 Burpees

*Athletes will Alternate Movements

Hang Snatch Complex:

1 Snatch from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

Hang Clean Complex:

1 P. Clean from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

*percentages off of Snatch and Power Clean

Split Jerk Doubles from rack: 2@60%, 2@65%, 4@70%

Back Squat: 5x2@85%

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

‍

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

For Time:

15-12-9-6-3: Handstand Pushups

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

“Peg Leg”

5 Rounds:

20 Pistol Squats

40 Calorie Row  

60 Kettlebell Swings (53/35)

*Teams of 2/Split reps in half

Hang Snatch Complex:

1 Snatch from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

Hang Clean Complex:

1 P. Clean from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

*percentages off of Snatch and Power Clean

Split Jerk Doubles from rack: 2@60%, 2@65%, 4@70%

Back Squat: 5x2@85%

Crossfit Open 18.3

WORKOUT 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

‍

‍

3-Position Squat Snatch

Build to Heavy

‍

AMRAP 5

Buy In: 15 Box Jumps 24/20

AMRAP in Time Remaining:

5 Rounds:

1:00 Calorie Row

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest

20 Min. AMRAP:

3 Kettlebell Swings (53/35)

3 Hand Release Pushups

3 Toes 2 Bar

*Add 3 Repetitions Each Round

C1 Friday Night Lights week 2 is tonight at 5:00 PM! Doors open at 4:30 PM.  This event is open to friends and family. No cost for admission, but donations are welcomed. This week's featured non-profit is EVOLVE Adoption and Family Services.

Open Workout 18.2

12:00 to complete:

1-2-3-4-5-6-7-8-9-10 reps for time of: 

Dumbbell squats 

Bar-facing burpees

Then,

18.2A

1-rep-max clean

‍

Power Clean:

Build to Heavy Set of 2

‍

3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

Power Snatch

Build to Heavy Set of 2

‍

“Fast Lane”

For Time:

20 Burpee Box Jump Overs (24/20)

‍

“Strict Lynne”

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

Snatch from High Hang - 3x2 @45%

Power Snatch + Snatch Balance - 2@55%,2@60%,2@65%,4@70%

Clean - 2@61%,2@66%,2@71%, 4@76%

Split Jerk (from rack) - 2@70%,2@73%,2@76%, 4@79%

Back Squat - 5x4@80%

C1 Friday Night Lights starts tonight at 5:00 PM! Doors open at 4:30 PM.  This event is open to friends and family. No cost for admission, but donations are welcomed. This week's featured non-profit is Gigi's Playhouse Hudson.

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of: 

8 toes-to-bars 

10 dumbbell hang clean and jerks 

14 / 12-cal. row

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

‍

AMRAP 15:

15 Hang Power Cleans (135/95)

15 Box Jumps (24/20)

15 Chest to Bar Pull-ups

60 Double Unders

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7: 

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)