A) E2MOM x 12 min (6 sets):
– Back squat
Set 1&2: 2 @ 70-75%
Set 3&4: 2 @ 80-85%
Set 5: 1@ 90%
Set 6: 1@ 95%

B) EMOM x 12-18 min (4-6 sets):
1: 4-6 burpee box jump overs (24/20”)
2: 10-15 wallballs (20/14#)
3: 5 toes to bar + 20 double unders

“Hotshots 19”

6 Rounds for time of:

– 30 Squats

– 19 Power Cleans (135/95)

– 7 Strict Pull-ups

– 400m Run

*Scaled perform only 4 rounds. Scale weight with 115/75, 95/65, 75/45 or DBs (masters).

*9am class only.

8am Masters

20 min AMRAP with a partner, alternating each movement:

– 10 plate ground to overhead

– 10 plate Russian twist

– 10 plate goblet squats

– 200m run or 250/200m row (done together)

9am CrossFit

Complete as many rounds and reps as possible in 5 minutes of:

– 20 Double-Unders

– 10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

– 5 dumbbell man-makers

– 10 box jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

– 5 toes to bar

– 10 push-ups (chest to ground)

Rest 1 minute

– 800m run AFAP

10am Barbell

A) Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60%

(high hang, mid-patella, floor)

B) Every 2 minutes, for 16 minutes (8 sets):

Snatch

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

C) 4 sets of:

– 3 snatch pulls @ 95-105%

A) E2MOM x 16 min (8 sets)

– 2 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

B) 5 sets, against a 60 second running clock, AMRAP of:

– 10 KB swings (70/53)

– max reps of thrusters (75/55)

Rest 60 seconds between sets.

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 65-75%

Sets 7-10: 1 snatch @ 80-95%

Set 11: 1 snatch @ 101% (optional)

B) AMRAP in 12 min:

– 10 alternating DB snatches (45-75/15-40)

– 20 box jumps (24/20)

– 200m run

C) 3 sets:

– 10 bent over supinated barbell rows @ 2111

rest as needed

A) 4 sets:

– 6-8 Good mornings @ 30X1 tempo

– R30S

– 8-10 single arm presses @ 21X1

– R30S

– 5 roll to candlestick OR 10-20 hollow rocks

– R1-2M

B) 2-3 sets for times of:

– 500m row

– 25 ring dips

– 20 toes to bar

Rest 4-5 minutes between sets

C) 3 minutes accumulated in low ring FLR hold

A) E3MOM x 12 min (6 sets)

– Back squat x 4-5 @ 80-85%

B) EMOM x 15-18 min (5-6 sets)

1: 4-5 deadlifts @ 65% + 6 over the barbell burpees

2: 12 walking lunges (70/44, 53/35, 44/25 per hand)

3: 12/9 cal row