CrossFit Lincoln Blog

Competitor:
Part 1.
Front Squat 1-1-1-1
*EOMOM
*Work up to a heavy, but not maximal set of 1.

Part 2.
12 min AMRAP of:
250m run
15 Front Squats, 135/95

Weekend Warrior:
Part 1.
Front Squat 1-1-1-1
*EOMOM
*Work up to a heavy, but not maximal set of 1.

Part 2.
12 min AMRAP of:
250m run
15 Front Squats, 115/85

Part 1.
Front Squat 1-1-1-1
*EOMOM
*Work up to a challenging and perfect set of 1.

Part 2.
12 min AMRAP of:
250m run
15 Front Squats, 95/65
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Competitor:
Part 1.
Power Snatch 5-5-5-5
*EOMOM
*Work up to a 5RM
*Touch and go

Part 2.
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55 lb power snatches, 15 reps

Weekend Warrior:
Part 1.
Power Snatch 5-5-5-5
*EOMOM
*Work up to a heavy, but perfect set of 5.
*Touch and go

Part 2.
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55 lb power snatches, 15 reps

General Fitness:
Part 1.
Power Snatch 5-5-5-5
*EOMOM
*Work up to a challenging set of 5, but focus on perfection execution of the lift.
*Touch and go

Part 2.
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders or 60 single-unders
55/35 lb power snatches, 15 reps
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Competitor:
In teams of 2 complete the following For time:
15 Muscle-ups while partner Deadlift holds 225/155 pounds
50 Wall ball shots (20/14 pound ball to 10′) while partner holds chin over the bar
100′ Buddy carry
50 Box jumps, alternating on 20″ box
100′ Buddy carry
50 Wall ball shots (20/14 pound ball to 10′) while partner holds chin over the bar
15 Muscle-ups while partner Deadlift holds 225/155 pounds
*3 CTB = 1 MU
*25 min cap

Weekend Warrior:
In teams of 2 complete the following For time:
15 Muscle-ups while partner Deadlift holds 205/135 pounds
50 Wall ball shots (20/14 pound ball to 10′) while partner holds chin over the bar
100′ Buddy carry
50 Box jumps, alternating on 20″ box
100′ Buddy carry
50 Wall ball shots (20/14 pound ball to 10′) while partner holds chin over the bar
15 Muscle-ups while partner Deadlift holds 225/155 pounds
*3 CTB = 1 MU
*25 min cap

General Fitness:
In teams of 2 complete the following For time:
45 CTB pull-ups, while partner holds 185/115 pounds
50 Wall ball shots (14/10 pound ball to 9′) while partner hangs from bar
50′ Farmers carry, 53# KB’s (partner 1)
50′ Farmers carry, 53# KB’s (partner 2)
50 Box jumps, alternating on 20″ box
50′ Farmers carry, 53# KB’s (partner 1)
50′ Farmers carry, 53# KB’s (partner 2)
50 Wall ball shots (14/10 pound ball to 9′) while partner hangs from bar
45 CTB pull-ups while partner holds 185/155 pounds
*25 min cap

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Competitor/Weekend Warrior/General Fitness:
“CrossFit Total”
15 min to est 1 RM Back squat
15 min to est 1RM Shoulder Press
15 min to est 1 RM Deadlift
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Competitor:
Part 1.
Squat Clean and Jerk 3-3-3-3
*work up to a 3RM

Part 2.
Fore!
In front of a clock set for 12 minutes:
4 minutes of power clean and jerks, 135/95
4 minutes of rowing
4 minutes of burpees
*you may start on any station.

Weekend Warrior:
Part 1.
Squat Clean and Jerk 3-3-3-3
*work up to a heavy, but perfect set of 3.

Part 2.
Fore!
In front of a clock set for 12 minutes:
4 minutes of power clean and jerks, 115/85
4 minutes of rowing
4 minutes of burpees
*you may start on any station.

General Fitness:
Part 1.
Power Clean and Jerk 3-3-3-3
*work up to a heavy, but perfect set of 3.

Part 2.
Fore!
In front of a clock set for 12 minutes:
4 minutes of power clean and jerks, 105/75
4 minutes of rowing
4 minutes of burpees
*you may start on any station.

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