8-14

-Buy in (3 rounds)

5-wall squats

10-push ups

10-pass through
-skill/strength 

5 min. To work up to a heavy clean ( full squat)

*Rest 2 minn*

5 min. Emom

5-cleans at 55-60% of your heaviest lift.
-W.O.D.(8 min. AMRAP)

8-Shoulder to overhead(95/65)

8-front rack lunges(95/65)

8-push-ups(legs can’t touch the plate that will be under your thighs)
-cash out

100m-farmers carry

Roll/stretch


8-10

-Buy in(3 rounds)

10m-bear crawl

10m-inch worm

10m-lunge
-W.O.D. (25 min.)

400 m-farmer carry 53/35

20-Toes to bar

400m-run

20-slam balls 20/10
-cash out 

200m-sled

Roll/stretch


8-9

-Buy in(3 rounds)

5-Kang squats

5-pull-ups

-skill/strength(10 min. E2mom)

3-Deadlifts +3-Hang cleans + 3-jerks  

*Don’t put the bar down*
-W.O.D.(10 min. AMRAP)

10-wall balls 20/14

10-pull-ups

20-wall balls

20-pull-ups

30-wall balls

30-Med ball squat cleans 20/14
-cash out

100m-farmers carry

Roll/stretch


8-8

-Buy in(3 rounds)

10-tricep ext.

10-up downs

10-pass throughs
-Skill/strength(10 min. Just move)

2-Turkish get ups (1L+ 1R)

10-burpees
-W.O.D.

8 min. Bike

*In groups of 2-4 trade off every 10 calories*

(Rest 2 min.)

8 min. Sled relays ( down and back)

(Rest 2 min.)

8 min. AMRAP 

20-double unders

200m-run
-cash out

3-arm bars each side

Roll/stretch


8-7

-Buy in (3 rounds)

10-wall squats

20-jumping jacks
-skill/strength(8 min. E2mom)

1-snatch + 3- overhead squats
-W.O.D.

2017 Crosstown Throwdown Online Qualifier “Numero Tres”

MEN/WOMEN OPEN RX’D/MEN/WOMEN MASTERS 35-49:
3 Rounds for time of:
15/12 – Calorie Row
12 – Power Snatch (95/65)
MEN/WOMEN OPEN SCALED:
3 Rounds for time of:
15/12 – Calorie Row
12 – Power Snatch (75/55)
MEN/WOMEN MASTERS 50-59:
3 Rounds for time of:
15/12 – Calorie Row
12 – Power Snatch (75/55)
MEN/WOMEN MASTERS 60+:
3 Rounds for time of:
15/12 – Calorie Row
12 – Power Snatch (65/45)
MEN/WOMEN TEENS:
3 Rounds for time of:
15/12 – Calorie Row
12 – Power Snatch (95/65)
-cash out

1-min. Bar hang

Roll/stretch


8-4

-Buy in

5-1 bear complex
-W.O.D.

Newport Crippler
For Time
30 Back Squats Rx Body Weight or 155/225
1 Mile Run
*OR*
“The San Francisco Crippler”
For time:

30 Back squat Rx Body weight or 155/225

Row 1000m
-Cash out

Work on a skill or strength

Roll/stretch 

 


8-3

-Buy in(3 rounds)

10m-bear crawl

10m-inchworm 

10m-lunge
-W.O.D.(30 min. AMRAP)

600m-run

15-burpees

200m-run

15-toes to bar

*at some point row or bike 50 calories*
-cash out

RollStretch