X-FIT: CrossFit Athletics Greensboro / High Point

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Run 400
10 HSPU
15 box jumps 24″/20″
5 rounds

BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 85% – rest 60 sec. or ME Pushups
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec. or ME Pullups

Conditioning

For total time:

3 rounds of-

20 Pistols (alternating) or 30 x 1 legged squats
3 Rope Climbs 15′ or 15 Pullups

*then

50 T2B

*then

3 rounds of-

20 Wall Balls 20/14#
5 Power Cleans 225/145#

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning

4 rounds for total reps of:

2 minute AMRAP of:

40 OHS @ 65/45#
60 Double-Unders or 180 Singles

Rest 2 minutes after each round.

Snatch 5 x 3
Push Press 4 x 3
Snatch pull 4 x 2
Back Squat 1 x 20

For time
30 Burpees
30 T2B
30 Push Jerks (135/95)
Row 1000 meters

1 round
Run 400m
25x Squat jumps
25x Reverse lunges
25x Split squats
25x Squats
Row 500m
25x Push-ups
25x Push press (95#/65#)
25x KB swings (53#/36#)
25x Dips

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups