Teams of 2
Power Clean
6 minutes to find a team total
Part B
35 Minute Cap
4 Rounds
600m Run
30 Power Snatches 75/55
60 Wall Balls 20/14
Teams of 2
Retest Power Clean
6 minutes to find a team total
1 set of 3 @ 70%
1 set of 3 @ 75%
2 sets of 3 @ 80%
Turbo Tax
15 Minute AMRAP
42/30 Cal Row/Erg or 30/21 Cal Bike
30 American KB Swings 53/35
30 Box Jumps 24/20
30 Deadlifts 135/95
80% x 5
85% x 4
90% x 3
95% x 3
*base percentages off heaviest clean
Paypal
10 Minute AMRAP
10 Strict Pull-ups
12 Single Arm DB Push Press 50/35
14 Back Squats (from rack)
Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
then Max Reps: 225/155
If you make it through 3 rounds, you’ll then move to max effort back squats at the final weight of 225/155.
Your score will then be 3 rounds + however many max effort Back Squats performed in reps. i, e. You hit 10 back squats at 225/155 then your score is 3+10.
5 Rounds
1) Hanging Tuck Up (10 Seconds)
-Try and maintain strict action. Minimize swing/kip.
2) Hanging Knee to Chest Hold (10 Seconds)
-Hold knees as deep into chest as possible
3) Knee to Chest (Supine) (30 Seconds)
-Shoulders on floor; knees deep into chest each rep and extend out to hollow on each rep. Work to keep feet off the ground throughout if possible.
base percentage off snatch. 15 min to complete.
Fortitude
Alternating On the Minute x 30
Even Minutes: 15/12 Calorie Row or 200m Run
Odd Minutes: 15 Burpees
**Athletes may only run if class size requires more than 2 heats.**
If running, scale distance to ensure you can make it back within 1 minute.
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round
ROW
Reset your monitor on the rower every round
Holding 1000/800 calories per hour will get you the prescribed reps done with some time to spare
BURPEE
Let’s make sure to reach full extension at the top of each burpee
You can jump up or step up out of the burpee
SCORE
Your score today will be the lowest rounds of row calories + your lowest round of burpees
For Example:
If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30
If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27
Drop Snatch
https://www.catalystathletics.com/exercise/312/Drop-Snatch/
base percentages off snatch. 3 second hold in bottom of drop snatch. 15 minutes to complete.
18 Minute Time Cap
8 Rounds
10 Hang Power Snatch 75/55
30 Double Unders
WOD last completed June 13th
18 Minute Time Cap
8 Rounds
8 Hang Squat Snatch 95/65
30 Double Unders
only perform the + version if you’re proficient in the squat snatch. this means you can catch the bar in a squat.
if you’re having to perform a power snatch then overhead squat, do the normal version of this workout.
5 Rounds
1) Wall Walks (15 Seconds)
Rest 10 seconds
2) Handstand Hold (15 Seconds)
Rest 20 seconds
1 x 5 @ 70%
3 sets of 5 @ 75%
Deadliest Catch
20 Minute Cap
3 Rounds
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
20 Minute Cap
10-20-30
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Row Calories
Dumbbell: 50/35
15 Minute Team Front Squat 5RM
Each partner establishes 5RM Front Squat from floor
Score is total combined weight
rest 3 minutes until 18 minute mark
Every 6 minutes for 30 minutes
—
45 Double Unders
35 Wall Balls 20/14
25 American KB Swings 53/35
15 Clean and Jerks
—
Reps may be broken up in any manner. If team doesn’t finish reps in the 6 minute time frame, they do not continue.
Clean and Jerks increase in weight each round:
18-24: 115/75
24-30: 135/90
30-36: 155/105
36-42: 175/120
42-48: 195/135
48-54: 215/150
54-60: 235/165
Perform 1 snatch followed by an overhead squat.
3 sec hold in bottom all reps – base percentages off squat snatch – 15 min to complete
80% x 5
85% x 4
90% x 3
95% x 3
(base percentages off snatch)
Foot Locker
20 Minute Cap
5 Rounds
9 Toes to Bar
15 Wallballs 20/14
Directly Into…
5 Rounds
9 Power Snatches 75/55
15 Overhead Squats 75/55
AMRAP 3:
Macho Man 95/65
Rest 3 Minutes
AMRAP 3:
Macho Man 115/85
Rest 3 Minutes
AMRAP 3:
Macho Man 135/95
RX+ 135/95, 155/105, 185/135
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
– On the opening bar, you may be able to string together unbroken sets on all 3 movements
– A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
– At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
– Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score
5 Rounds
1) Deadlift 135/95 (20 Seconds)
2) Standing Hold w/Barbell (20 Seconds)-Hold barbell in standing position at the top of the last deadlift rep of the initial 20 seconds
3) 20 sec rest
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