Snatch 5X1 100%. Then 3 rounds for time of 6 overhead squats (70/45k), 12 toes to bar. Refer to 11/7/2011

Beginners:Breathing Squats. Then 3 rounds for time of 6 overhead squats (Bar), 12 KTE.

Endurance:Row 3x500m with 1 min rest. Then 3 rounds for time of 6 overhead squats (70/45k), 12 toes to bar. Refer to 11/7/2013

REST

Teams of 2 complete 100 Thrusters(40). If bar touches ground there is a 5 burpee penalty. After competion of 100 thrusters the team will carry the bar by the ends at the hip to the 800m marker. Complete 50 Situps and then continues to the 1mile turn around and complete 50 situps. The, Continue back to the 800m mark and complete 50 more situps. Once you have reached the starting point each team member will need to complete 25 Pull ups.

Snatch 3×1 @ 100%. Then, CF Champions League WOD

Beginners:Breathing Squats. Then, CF Champions League WOD

Endurance:1 mile run. Then, CF Champions League WOD

Champions League WOD: For time, 50-40-30-20-10 of:

Deadlift
Lateral Bar Hop

12 minute time cap. For every rep leftover add 1 second to your time.
Example – you finish all but 15 reps in 12 minutes, you enter 12.15 for your time.

Deadlift Loads are –
Advanced Male: 65kg/ 145lbs, Female: 45kg/ 100lbs
Recreational & 40′s M: 55kg/ 120lbs, F: 37.5kg/ 80lbs

REST

Back Squat 3×1 @ 100%. Then “Fran” 21-15-9 Thrusters (30/42) and Pull ups.

Beginners:Thruster and pull ups techniques. Then “Fran” 21-15-9 Thrusters (Bar) and Pull ups.

Endurance:2x800m run (1:1). Then “Fran” 21-15-9 Thrusters (30/42) and Pull ups.

Power Snatch/ Clean and Jerk 3×1 @ 100%. Then, 1min AMRAP’s of Muscle ups, double unders, push ups, box jumps (24). 30 sec. rest between stations.

Beginners:Clean and Jerk Progressions. Then, 1min AMRAP’s of CTB pull ups, double unders, push ups, box jumps (20). 30 sec. rest between stations.

Endurance:5k run. Then, 1min AMRAP’s of Muscle ups, double unders, push ups, box jumps (24). 30 sec. rest between stations.

Snatch 3×1 @ 100% Then 1 mile run, 50 alternating pistols, 30 hang power snatch (45/70) for time

Beginners: breathing squats, power snatch progressions. then 800 m run, 25 alt. pistols, 30 hang power snatch (bar) for time

Endurance: row 2 x 500 m w/ 1 min rest. Then 1 mile run, 50 alt. pistols, 30 hang power snatch (45/70) for time.

REST

Teams of 2 will race another team of 2. Each team will complete each workout. Workouts are individual and teams will compete against a different team as often as possible. Wkout 1- 20 rope climbs. Wkout 2- KB throw(55/70) (30′). Wkout 3- 400m sprint(both athletes on each team must complete a 400). Wkout 4- 75 Wallballs(14/20) . Wkout 5- 75 back Squats(30/42).

Competitors please be at the gym at 0730 to complete WOD 1 of the Champion League 5 Min AMRAP of dumbbell clean 2 overhead (anyway) females 35 lbs, males 45 lbs.