October 2018

Power Pyramid Cluster E2MOM 1 Power Clean to 1 Hang Power Clean 2 TnG Power Cleans to 2 Hang Power Cleans 3 TnG Power Cleans to 3 Hang Power Cleans 2 TnG Power Cleans to 2 Hang Power Cleans 1 Power Clean to 1 Hang Power Clean For Time: 5 Power Cleans & 10 Box Jumps 4 Power […]

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups 6 Over Bar Burpees 4min REST “FREDDY” 13min AMRAP: Buy-in Treat of 800m Run / 2km Assault Bike Then 13 Hang Power Snatch 95/65 MRX 75/55 -13 Wallballs 20/14

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups RX+ 8/4″ deficit or 10 Shoulder to Overhead 135/95 RX+ 165/115 MRX 95/65 200m Run 20 Dips (Bar or Ring) RX+ Ring Strict 300m Row 30 Deadlifts 135/95 RX+ 165/115 MRX 95/65 400m Run 40 Hand Release Push-Ups 500m Row 50 Ab-Mat Anchored Military Sit-Ups

Snatches E2MOM 2 Power Snatches to 2 Overhead Squats 2 Squat Snatches 2 Hang Power Snatches to 2 Snatch Balance 2 Squat Snatches 1 Power Snatch to 1 Overhead Squat 1 Squat Snatch 1 Hang Power Snatch to 1 Snatch Balance 1 Squat Snatch 1 Squat Snatch “KetlleBell Killed the CrossFit Star” by DB For Time: 13 Kettlebell

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB 100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB 50 Burpee Muscle-Ups for Time

Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 OR 2014 CF Games “Double Grace” For Time: 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time: 30 Clean & Jerk 185/125lbs RX+ 225/155 MRX 135/95 **All Formats Will be conducted in heats with a grader/judge and a Hard 15min Time Cap. If performing Double or Heavy Grace,

“Teamwork Total” 10min Establish a 1RM Deadlift 10min Establish a 1RM Bench Press 10min Establish a 1RM Back Squat 10min to Establish a 1RM Snatch *Work in buddy teams during each 10min increment to hit your 1RM for the day in each of the 4 lifts *This Total can be done in any order the buddy team decides,

1min AMRAP: Max Burpee Pull-Ups Rest 1min 2min AMRAP: 200m Row/Run/0.5km Assault Bike & Max Handstand Push-ups Rest 1min 3min AMRAP: 400m Run/Row/1km Assault Bike & Max Ring Muscle-Ups or Chest to Bar Pull-ups Rest 1min 4min AMRAP: 600m Row/Run/1.5km Assault Bike & Max Double Push-Up Burpees to a Plate Rest 1min 5min AMRAP: 800m Run & Max Chest to Bar Pull-Ups or Pull-Ups Rest 1min For Time: 1000m Run/Row or 2.5km

Front Squats & Squat Cleans E2:30MOM 6 Front Squats – 4 Hang Squat Cleans 4 Front Squats – 3 Squat Cleans 2 Front Squats – 2 Hang Squat Cleans 1 Front Squat – 1 Squat Clean For Time: 8 Hang Squat Cleans 18 Box Jumps 24/20″ RX+ 30/24 MRX 20/18 18 Toes to Bar 6 Squat

Bench Press E3MOM 7 – 5 – 3 – 2 – 1/2 Sprint Sets For Time: 200m Row or 0.5km Assault Bike 20 Handstand Push-Ups or 5 WallWalks or 50′ Handstand Walk Rest 2min 20 Hand Release Push-Ups 400m Run or 1km Assault Bike 20 Hand Release Push-Ups Rest 2min 200m Run or 0.5km Assault Bike 20 Kettlebell Sumo Deadlift High Pull 20 WallBall Sit-Ups or Regular GHD Sit-Ups 20