CrossFit Heat

A.
4 Sets of Complex:
1 Power Snatch + 1 OHS (22X0) for 4 reps
– Rest 90 seconds

B.
4 sets:
1. DB bicep curls (2020), 8-10 reps
– Rest 60
2. Plated Gun Rack Carry 20m with weight plates (heavier than last week)
– Rest 60 seconds

C.
9min AMRAP:
2-4-6-8-10, etc..
Deadlift (185/135)
10-20-30-40-50, etc…
Double Unders*

*Every break in DU’s results in a penalty of 5 burpee over barbell

Masters
A.
Same

B.
Same

C.
9min AMRAP:
2-4-6-8-10, etc…
Deadlift (135/105)
10-20-30-40-50, etc…
Single Unders*
*Every break in SU results in a penalty of 5 burpee over barbell

A. Superset- 4-3-2-2-2-2
-feet elevated ring row (3030 tempo)
-ring push up (3030 tempo)

B. 3 rounds:
4 Mins to complete:
21 chest to bar pull ups
12 DB box step overs (40/20’s)
Max effort 10m shuttle runs in remaining time
-rest 4 minutes between rounds
-score is number of runs

Masters
A.
Same

B. 3rounds:
4 Mins to complete:
21 pull ups
12 DB box step overs (30/15’s)
Max effort 10m shuttle runs in remaining time
-rest 4 minutes between rounds
-score is number of runs

A.
Every 90 seconds for 10 sets:
2 Power Cleans + 1 Split Jerk
(Increase weight every time if possible)

B.
Most Points Win:

11mIn As Many Points as Possible:*

5 burpees (=1 point)
7 Pull-ups (=2 points)
15 wallball shots (20/14) (=3 points)
3 Squat cleans (185/135)(=4 points)

*scaled= 1/2 points with an “*” by score
** You can do any movement in any order and as often as you would like, but you must complete all the reps of that particular movement before receiving a point or moving on to a different movement. The goal is accumulate the most amount of points possible within 10 minutes
***you are not required to do all four movements

Masters
A.
Same

B.
Same
wbs (14/12)
Squat cleans (135/95)

A. 4 sets (superset):
15 GHDSU
Dumbbell Bench Press (2020 tempo), 8-10 reps
15 GHD hip extension
Dumbbell single arm row (2020 tempo), 8-10 reps

B. 5-10 min T2B skill

C. For time:
18-15-12-9-6-3
Hang power cleans (115/75)
Push jerk
Toes 2 bar

Masters
A & B
Same

C. For time:
18-15-12-9-6-3
Hang power cleans (95/55)
Push jerk
Toes 2 bar