Strength/Skill
3×5
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
NCFIT BENCHMARK WORKOUT
“POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
Workout
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice*)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Strength/Skill
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
Workout
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
OPTIONAL FINISHER
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
8AM Bootcamp
9AM Crossfit
Workout
BENCHMARK WORKOUT
“FILTHY 50”
FOR TIME
50 Box Jump (24)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)*
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
COOL DOWN
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
Workout
“OPEN 20.1”
10 ROUNDS FOR TIME*
8 Ground to Overhead (95/65)|(65/45)
10 Bar Facing Burpees
-15:00 Hard Cap-
*Please see the Games site for all details on scoring, scaling, and official rules.
