Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Classic CrossFit test, high-rep, lightweight, conditioning workout.

15-25 reps for each movement.

Use the row to push or pace based on the level of fatigue.

Athletes can achieve 30-50 reps on the box jumps and push presses.

Maintain good range of motion despite the volume and fast pacing in this workout.


200+ reps, advanced 300+, able to complete 10 unbroken reps of everything.

The first benchmark of the “Sport” month, Last tested on April 15th, 2022.


Snatch (2 sets:
2 snatches (85%)

2 sets:
2 snatches (87%)

4 sets:
1 snatch (90%)

2 sets:
1 snatch (93%))

Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

Snatch Pull (5 x 3)

In Accessory – I, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. The big focus for today is to ensure your chest doesn’t rise before your hips.