CrossFit Heat

A. Superset, 3x:
– KB upside down press
– KB goblet squat
– Landmine press
– KB Curtsy squat

B. For time:
200m run
50 back squats (95/65)
50 push press (95/65)
200m run
35 back squats (95/65)
35 push press (95/65)
200m run
20 back squats (95/65)
20 push press (95/65)
1 muscle up

Masters
A. Same

B. For time:
200m run
50 back squats (65/45)
50 push press (65/45)
200m run
35 back squats (65/45)
35 push press (65/45)
200m run
20 back squats (65/45)
20 push press (65/45)
2 chest to bar pull ups + 2 dips

A. 3 position clean + jerk: work up to heavy set

B. 3’ AMRAP
21/15 cal row
12 hang power cleans (95/65)
9 burpee box jump overs

3’ Rest

3’ AMRAP
21/15 cal row
9 hang power cleans (135/95)
6 burpee box jump overs

3’ Rest

3’ AMRAP
21/15 cal row
6 hang power cleans (155/125)
3 burpee box jump overs

Masters
A. Same

B. 3’ AMRAP
21/15 cal row
12 hang power cleans (75/55)
9 burpee box jump overs

3’ Rest

3’ AMRAP
21/15 cal row
9 hang power cleans (115/75)
6 burpee box jump overs

3’ Rest

3’ AMRAP
21/15 cal row
6 hang power cleans (135/95)
3 burpee box jump overs

A. Superset, 4x 10-12:
– Box back squat
– GHDSU
– GHD Back Extensions

B. For time:
10 burpees
20 T2B
30 KBS (70/53)
40 cal row
50m walking lunge
40 cal row
30 KBS (70/53)
20 T2B
10 burpees

Masters
A. Same

B. For time:
10 burpees
20 T2B
30 KBS (53/35)
40 cal row
50m walking lunge
40 cal row
30 KBS (70/53)
20 T2B
10 burpees

A. OHS: 5×5 at 80% 1RM

B. For time, with partner: find you and your partner’s average bodyweight
100 Deadlift (1.5x avg bodyweight)
75 bench press (80% avg bodyweight)
50 front squats (80% avg bodyweight)
50 power cleans (80% avg bodyweight)
50 hang power snatches (60% avg bodyweight)

Masters
A. Same

B. For time, with partner: find you and your partner’s average bodyweight
100 Deadlift (Avg bodyweight)
75 bench press (60% avg bodyweight)
50 front squats (60% avg bodyweight)
50 power cleans (60% avg bodyweight)
50 hang power snatches (40% avg bodyweight)