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Test Week 1 Day 2

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Downstate CrossFit – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
19 Min Clock Total

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+
50+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Saturday Partner

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Downstate CrossFit – CrossFit

Metcon (Time)

With a Partner:

75/50 Cal Row/Bike

75 Hang Power Cleans 95/65

75 Back Squats

75 Shoulder to Overhead

75 Front Rack Lunges

10 push-up penalty if bar touches floor

The non-working partner must complete 5 burpees before taking the bar after the other partner stops.

30 Min Cap

Week 11 Day 1

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Downstate CrossFit – CrossFit

Strict Pull-up (8×8 )

Every other minute. If you cannit do strict, record under assisted pull-ups instead

Assisted Strict Pull-ups

Metcon (Time)

3 Rounds For Time:

:30 L Sit Hangs

12 Push Jerks 135/95

:30 Low Plank Hold

12 Single Leg Burpees (Alternating)

12 Min Cap

Week 10 Day 3

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Downstate CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

20 Thrusters 75/55

20 Box Jumps

20 American Swings 70/53

Run 400M

Gymnastics

A. SKILL: Handstand Walks

B. CORE: 5 minutes of pain

C. METCON: 3 rounds for time of

25 DUs

20 Jumping Lunges

15 Strict Press 75/55

10 Push Jerks

5 Burpee Tuck Jumps