Workout

For time:
3 Rope Climbs
50 Box Jumps, 24/20 in
21 Dips
40 Box Jumps, 24/20 in
15 Dips
30 Box Jumps, 24/20 in
12 Dips
20 Box Jumps, 24/20 in
9 Dips
3 Rope Climbs

Reminder
Quarterfinal competitors submit your scores by noon today

Workout

Every 6 mins for 30 mins
Run, 800 m

Workout

Quarterfinal 3
For time:
3 rounds of:
50 Double Unders
10 Deadlifts, 225/155 lbs
-- then --
2 rounds of:
50 Double Unders
10 Deadlifts, 275/185 lbs
-- then --
50 Double Unders
10 Deadlifts, 315/225 lbs

Rest day or make-up day

Workout

Quarterfinal 2

For time:
80 Dumbbell Hang Squat Cleans, 50/35 lbs
40 Bar Muscle-ups

15:00 cap

Workout

Quarterfinal 1

For time:
10 Shuttle Runs, 50 ft
20 Overhead Squats, 115/80 lbs
30 Burpee Over Bars
Rest 1 min
30 Burpee Over Bars
20 Overhead Squats, 115/80 lbs
10 Shuttle Runs, 50 ft

12:00 cap

Athletes registered for Quarterfinals may begin workouts for submission Thursday, March 26, at noon.

Workout

Quarterfinals Workout 4

For time:
Row, 1000 m
30 Clean & Jerks, 135/95 lbs
Row, 1000 m
30 Strict Handstand Push-ups

20:00 time cap

Rest day or make-up day

Workout

Deadlift 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Workout

15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
Knees-to-elbow
Snatch, 75/55 lbs
Knees-to-elbow

Schedule reminder

Sunday, March 22, 9am open gym only