Strength: 14 Minute EMOM (Every Minute On the Minute)

EVEN: 1 Power Snatch

ODD: 1 “Squat” Snatch

Workout: 5 Rounds For Time

12 Deadlifts RX(135lb/95lb) RX+(155lb/105lb)

9 Hang Power Cleans

6 Handstand Push ups **RX+ Strict HSPU**

Strength:

3×10 DB Seated Strict Press + 3×5-10 Strict/Banded Pull ups

3×10 Seated DB Lateral Raises + 3×20 Banded Tricep ext.

3×10 DB Hammer Curls + 3×10 Ring Rows

Workout: For Time

40-30-20-10

Situps

Walking Lunges

1 Rope Climb

Workout: For Time!

Teams of 2

1200m Run

100/90 Calorie Row/Ski/Echo

80 Push ups

60 Toes To Bar

800m Run

100/90 Calorie Ski/Echo/Row

80 Push ups

60 Toes To Bar

400m Run

100/90 Calorie Echo/Ski/Row

80 Push ups

60 Toes To Bar

Strength: Back Squats 4-4-4-4

Workout: 10 Rounds For Time

10 American KB Swings RX(53lb/35lb)

20 Double Unders

10 Wallballs RX(20lb/14lb, 10ft/9ft)

Workout: Quarterfinal Workout #4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
   Rest 1 minute

10 clean and jerks, weight 2
   Rest 1 minute

10 clean and jerks, weight 3
   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

Workout: Quarterfinal Workout #2

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box 
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

CrossFit Quarterfinal Workout #1

4 rounds for max reps of:

1 minute of snatches RX(135lb/95lb)
1 minute of rowing for calories
1 minute of dumbbell box step-ups RX(2 50lb/35lb DB’s, 20″ height for both male/female)
1 minute of rest 

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box 
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Workout: For Time

Teams of 2!

1 Mile run **RX+ 1.5 Mile Run**

4000m/3500m Row or Ski **RX+ Males row 400m, Ladies 350m each**

150/120 Cal Echo Bike **RX+ Males 15 cals, Ladies 12 cals each**

Strength: 3 Back Squats + 3 Box Jumps x 5 sets **Increase weight throughout**

Workout: 10 Minute Ladder

2-4-6-8-10-12-14…

Alternating DB Snatches RX(50lb/35lb)

Lateral Burpee Over DB

DB Box Step ups RX(24″/20″) **1 DB 50lb/35lb**

Strength: Find Heavy Strict Press For The Day 3-3-2-1-1-1-1

Workout: For Time

4 Rounds

6 Power Cleans RX(135lb/95lb)

36 Double Unders

then,

25 Toes To Bar

Then,

4 Rounds

6 Front Squats RX(135lb/95lb)

36 Double Unders