“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” -Bruce Lee

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Back Squat (3,3,3,3,3)

Intention= go slightly heavier than you did last week on your sets of 5 for each of the rounds.

Snatch Grip Deadlift (5,4,3,2,1)

Intention= build to a heavy single across your rounds being sure to demonstrate clear understanding of your snatch positions. We are building strength using slow eccentrics.

Must use a SLOW DESCENT 4 seconds back down

Record your heaviest set of 1


Metcon (AMRAP – Rounds and Reps)


Perform between orange lines of track:

10 Kettlebell Snatch each arm (53/35)

Racked Walking Lunge to orange line with 1 kettlebell (53/35)

Low Bear Crawl Back to orange line dragging that kettlebell (53/35)

5 Kettlebell Thrusters each arm (53/35)

Intention= this is a basic GPP WOD that should allow all of us to constantly move with only moments of rest to drink water.

This is an example of a WOD that building real world strength and endurance. Effectively this is similar to farm work, manual labor, construction work, etc….