A. Deadlift
Warm-Up Sets
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Main Sets – E2:30
4 x 4 @ 85%

B. “Kettlebell Killed the CrossFit Star”
13-12-11-10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (24/16kg) (RX+ 32/24kg)
1-2-3-4-5-6-7-8-9-10-11-12-13
Goblet Squats
*courtesy of Dennis Berry and CrossFit Huntsville”

A. Clean
Warm-Up Sets
Deadlift + Hang Power Clean + Power Clean
*Repeat for a total of 3 times, increasing in load each set*
Main Sets – E1:30
Power Clean
*Repeat for a total of 4 times, increasing in load each set*

B. “Crunch Time”
With a 6:00 clock…
Run 800m
Max Reps Power Cleans (155/105)
–rest 3:00–
With a 4:00 clock…
Run 400m
Max Reps Power Cleans (135/95)
–rest 2:00–
With a 2:00 clock…
Run 200m
Max Reps Power Cleans (95/65)

A. Strict Press
Warm-Up Sets
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Main Sets – E2:30
4 x 3 @ 80-90%

B. “Barbie”
3 Rounds, Each For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
–Rest 2:00–

C.E.
Aerobic Conditioning
1600m Run
–rest 3:00–
800m Run
–rest 2:00–
400m Run
–rest 1:00–
200m Run
–rest 0:30–
100m Run

A. Power Snatch
Warm-Up Sets
Deadlift + Hang Power Snatch + Power Snatch
*Repeat for a total of 3 times, increasing in load each time*
Main Sets

Power Snatch – E2:00 x 4
*Continue increasing in load each lift*

B. “Three Piece”
AMRAP 5
7 Deadlifts (135/95)
9 Burpee Box Jumps (24″/20″)
11 Toes-to-Bar

–Rest 1:00–

AMRAP 5
7 Deadlifts (135/95)
9 Burpee Box Jumps (24″/20″)
11 Toes-to-Bar

A. Back Squat
Warm-Up Sets
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
Main Sets – E2:30
4 x 4 @ 85%

B. “Ace Ventura”
E2:30 x 8 Rounds
5 Left Arm Dumbbell Thrusters (50/35)
5 Right Arm Dumbbell Thrusters (50/35)
7/5 Calorie Bike
50 Double Unders
*Can substitute Dumbbell Thrusters for Barbell Thrusters 95/65*

C.E.
Gymnastics
3-4 Rounds for Quality
5 Strict Chest-to-Bar Pull-Ups
7 Wall-Facing Strict Handstand Push-Ups
9 GHD Sit-Ups

2018 Age Group Online Qualifier WOD 2
4 Rounds For Time
25 Pull-Ups (RX+ Chest-to-Bar Pull-Ups)
5 Cleans (155/105) (RX+ 245/170)

–OR–

Teams of 3
4 Rounds For Time
1000m Row (Swap every 200m)
12 Cleans (155/105) (RX+ 205/155)
60 Toes-to-Bar (Partners must be holding Seated L-Sit)

A. Deadlift
Warm-Up Sets
Build up to 70-80%
Main Sets – E2:30
4 x 3 Tempo (x.1.4.0)

B. 2018 Age Group Online Qualifier WOD 4
AMRAP 5
9 Handstand Push-Ups
6 Bar-Facing Burpees
3 Snatches (165/115) or (115/80)

C.E.
40 GHD Sit-Ups For Time

A. Power Clean
Warm-Up Sets
3 Rounds
Deadlift + High Pull + Muscle Clean + Front Squat + 3-Position Power Clean
Main Sets
5 x Tempo Power Clean + (drop the bar) + Power Clean @ 75% – E2:00

B. “Spring Cleaning”
AMRAP 20
120 Double Unders
12 Power Cleans (155/105) or (185/125)

C.E.
Core
For Time
40 GHD Sit-Ups

A. Strict Press
Warm-Up Sets
3 @ 50%
3 @ 60%
3 @ 70%
Main Sets
4 x 3 @ 80-85% – E2:00

B. “Applause”
7 Rounds For Time (15min cutoff)
100m Run
1 Rope Climb or 5 Strict Pull-Ups
7 Clapping Push-Ups
–Rest 0:30–

A. Snatch
Warm Up Sets
3 Rounds
Deadlift + High Pull + Muscle Snatch + Overhead Squat + 3-Position Snatch Balance + 3-Position Power Snatch
Main Sets
5 x Tempo Power Snatch + (drop the bar) + Power Snatch @ 75% – E2:00

B. “Tag”
5  Sprint Rounds
20 Kettlebell Swings (70/53) or 10/10 Dumbbell Snatches (50/35)
17 Box Jumps (24″/20″)
14 Calorie Bike or 200m Run

C.E.
Gymnastics
EMOM 20
1-5 = 1 Deficit Strict HSPU (tough)
6-10 = 3-5 Burpee Ring Muscle-Up
11-20 = 6 Toes-to-Bar + 8 Push-Ups