The CrossFit Open starts in 5 weeks

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard


2 Snatch + Max Rep Overhead Squats (1,1,1,1,1)

Snatch the bar from the ground, then perform as many overhead squats as possible unbroken

Intention= Once you hit your 2 snatches, perform as many reps as possible of your overhead squat before putting the bar down. This will build control and endurance for your overhead squats in CrossFit


Ring Dips (4 x 10)


Intention = perform 10 reps every 2 minutes (with challenging weight if a stronger athlete)


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Intention= try to get up on the leaderboard today with this old benchmark workout from 2004