BATTLE ROYALE TEAM EVENTS

Battle Royale Team Event 3

With DarkKnight + Cyclone

33 WallBall 12Kg @ 12'

30m Front Rack Walking Lunge 155#

- 7:17

Rest 5 Mins

Event 4

9,7,5

DeadLift 315#

MU

- 16:28

BR TEAM EVENT 2 + DEADLIFT

BR Team Event 3 With Racer + Dr Heah

1k

300 DU

90 TTB

80 Bar Over Burpees

70 Power 135#

- 29:04

Rest 30 Mins

DeadLift 

275# x 5

315# x 5

335# x 5

365# x 3

405#F

PARTNER WOD + VOLUME

Partner WOD with Racer (DarkKnight)

21,18,15,12,9 

Burpee + DU

Then

9,12,15,18,21 WallBall 12Kg

AES 100m

- 28:51

Rest 30 Mins

8 Sets 

3 DeadLift 315#

3 MU

- 35:00

PARTNER WOD + VOLUME

Partner WOD With Racer (DarkKnight)

Teams Of 2

15 Mins AMRAP

3 MU

7 Hang Power Clean 155#

21 Squat

Then

7 Mins = 5 RM Front Squat (From Ground)

- 7 Rds + 3 MU

- 245#

Rest 15 Mins

3 x 400m

1:28 / 1:32 / 1:37

PARTNER WOD + VOLUME

Partner WOD with SlingShot

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

7 Mins AMRAP

5 DeadLift 275#

10 Ring Dip

7 Mins AMRAP

5 Thruster 135#

10 Pull Up

- 6 Rds

- 4 Rds + 5 Ring Dip

- 3 Rds + 5 Thruster

Rest 15 Mins

2 x 800m

3:43 / 3:59

CLEAN COMPLEX + FRONT SQUAT + VOLUME

Hang Clean + Clean + Jerk 

185# x 1

205# x 1

225# x 1

Front Squat 

225# x 3

275# x 3

295# x 3

3 Rds

15 OHS 95#

400m

- 9:12

Rest 15 mins

3 Sets

10 Steps Front Rack Walking Lunges 155#

AMRAP Strict Pull Ups

10 / 9 / 8

BACK SQUAT + SNATCH + SQUAD TEAM TRAINING

Back Squat

315# x 3

335# x 3

355# x 3 PR

Snatch

175# x 1

185# x 1

205#F

10 Mins AMRAP

25 Strict HSPU

50 Wallball 12Kg

100 DU

- 1 Rds + 2 HSPU

Rest 20 Mins

Squad Team Training 3 With Bad Boy + LandLord

25 Mins AMRAP

10 WallBall 12Kg

10 TTB

50 DU

Rest 5 Min

15 Mins 

5 Sets Heavy Singles Snatch

- 10 Rds + 6 WallBall

- 135# / 155# / 155# / 155# / 155#

TEAM WOD

Team WOD With Steph + Edi @ InnerVate CrossFit

800m

50 MU

400m

100 KB Thruster 2 x 24Kg

200m

150 Burpee

- 40:29

OHS + SNATCH PULL + FRONT SQUAT

With Danny Mellor

OHS

225# x 1

245# x 1

275# x 1

Snatch Pull

225# x 3

245# x 3 x 2

Front Squat

225# x 3

275# x 3

300# x 2

SNATCH COMPLEX + SNATCH BALANCE + PARTNER WOD

Hang Snatch + Snatch

155# x 1

175# x 1

185# x 1

Snatch Balance

205# x 2

225# x 2

245#F

Partner WOD With Bad Boy (Tower)

5 Mins AMRAP

10 Back Squat 155# (No Rack)

10 Pull Up

5 Mins AMRAP

5 HSPU

10 DeadLift 155#

5 Mins AMRAP

10 Back Squat 155# (No Rack)

10 Pull Up

- 5 Rds + 10 Back Squat

- 6 Rds

- 4 Rds + 1 Pull Up

PARTNER WOD

Partner WOD With Marilyn

3 Rds

400m

42 KBS 24Kg

24 Pull Up

Then

150 WallBall 10Kg

- 29:40

JERK + BACK SQUAT + MET COND

Back Squat 

365# x 1

385# x 1

Jerk 

225# x 1

245# x 1

Death By Burpees

- 13 Rds + 11 Burpee

Rest 5 Mins

500m Row

1:45 / 1:48 / 1:52 / 1:51

PROWLERS + VOLUME + SQUAD TRAINING

5 Rds (5 Plates)

50m Prowler + 200m Sprint

1:06 / 1:11 / 1:17 / 1:38 / 1:30

Rest 20 Mins

Every 2 Mins for 20 Mins

3 DeadLift 185#

3 Hang Clean 

3 STO

Rest 10 Mins

Strict Pull Up Ladder

- 8 Rds

FRONT SQUAT + CLEAN COMPLEX + MET COND

Front Squat 

280# x 3

280# x 3

300# x 3

Hang Clean + Clean + Jerk 

185# x 1

205# x 1

225# x 1

4 Mins AMRAP

4 MU

12 Thruster 135#

Rest 1 min

4 Mins AMRAP

4 MU

12 Front Squat 135#

Rest 1 min

4 Mins AMRAP

4 MU

12 STO 135#

- 2 Rds

- 1 Rd + 4 MU

- 1 Rd + 4 MU

SNATCH BALANCE + SNATCH COMPLEX + KAREN

Snatch Balance

185# x 2

205# x 2

225# x 2

Hang Snatch + Snatch

155# x 1 

175# x 1

Karen - 8:48 (10Kg)