CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Metcon (Weight)

10-min. EMOM

Squat clean + Front Squat + Push Jerk
Perform @ 70% of 1 RM Squat Clean

Metcon

Metcon (Time)

21-15-9-9-15-21 for time of: (Rx+)

Clean & Jerk 115/75 (135/95)

Burpee Box Jumps 24/20
20:00 cap

Acceleration Iowa Ankeny, Acceleration Iowa Urbandale, Acceleration Iowa Waukee, CrossFit Waukee – Competition Class

Metcon (Time)

27-21-15-9

Power Snatch 75/55

Wall Ball 20/14

Calorie Assault Bike

Metcon (Weight)

15:00

Every 90 seconds

3 squat snatches

60% 2 rounds

70% 2 rounds

80% 2 rounds

85% 2 rounds

87.5% 2 rounds

Metcon (Weight)

Back Squat

5×5

60%

70%

80%

85%

87.5%

Metcon (Time)

3 Rounds for time

15 burpee box jump over

12 push jerks 165/115

9 ring muscle-ups

or

4 rounds

5 strict chest to bar pull-ups

10 ring dips

15 jerks 155/105

20 calorie row

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

rest 2:00 between metcons

Metcon (AMRAP – Rounds and Reps)

9-min AMRAP (Rx+)

12 Wall Ball Shots 20/14 (30/20)

7 Toes to Bar

*Trade every 250m Row

Metcon (AMRAP – Rounds and Reps)

9-min AMRAP (Rx+)

12 Kettlebell Swings 53/35 (70/53)

7 Pull-ups

*Trade every 200m Run

Metcon (AMRAP – Rounds and Reps)

9-min AMRAP

20yd Box Push 45/25

5 Burpees

*Trade every 25 Sit-ups

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Metcon (Weight)

10-min EMOM

2 Deadlifts 80-85%

+

2 Box Jumps (As high as possible)

Metcon (Distance)

10-min EMOM

2 Deadlifts 80-85%

+

2 Box Jumps (As high as possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

20-min AMRAP, alternating rounds with a partner of: (Rx+)

15 Double Unders (5 Triples)

3 Thrusters 135/95 (185/135)
record partner in notes.

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

15:00 Snatch max

1 RM

Metcon

2017 Benchmark #4 (Time)

3 rounds for time of: (Rx+)

7 Squat Snatches 135/95 (185/125)

22 Pull-ups (Chest to Bar)

75 Double Unders