Snatch Pull + Power Snatch + Snatch

6 x 1

Tempo Back Squat

4 x 3 @ 78, _ , _ , _ %

2024 CrossFit Semi Finals Event 3 (Sc)

5 Rounds For Time: 10/8 Echo Bike 1 legless rope climb 10 Box Jump Overs (30/24") 1 legless rope climb Time Cap: 15 minutes Scaled options: 2x regular rope climbs 24/20" box jump

Bulgarian Split Squat

3 x 8

Single Leg Hip Thrust

3 x 12

Strict Toes to Bar

Strict Toes to Bar

V-Ups

3 x 20

False Grip Pull Up

3 x 5

Dip

3 x 10

Power Clean + Thruster

8 x 3

Tempo Bench Press

4 x 3 @ 78, _ , _ , _ %

Prone trap 3 raise

3 x 10

EMOM16 DT + Ski + Bar Complex

EMOM16 1st: Dual DB DT (22.5/15kg) 2nd: 15/12cal SkiErg 3rd: 5 Toes to Bar + 5 Pull-Ups + 5 Chest to Bar + 5 Bar Muscle-Up 4th: rest DT= (12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overheads) Scaled Options: 17.5/10kg DB's 12/9cals 8 Toes to Bar + 8 Pull-Ups (or lower amount that takes up the majority of the minute)

DB Fly

3 x 10

DB Piston Row

3 x 8

Bottom Up KB Press

3 x 8

In partners complete: 100 burpee bar touches 200 box jump overs 300 air squats 500 double unders Whilst one person chips away at these, each partner must complete 'x' before swapping over... Follow in order, both partners must complete each one: 1km run 400m run 200m run 1000/850m row 500/420m row 50/40 echo cals 25/20 echo cals

Clean Pull + Power Clean + Clean

6 x 1

Deficit Deadlift

4 x 6 @ 65, _ , _ , _ %

AMRAP 12 PC + S2OH + SHSPU

AMRAP 12 Ascending reps. 1-2-3-4-5-6-7-..... so on; OLY | NON-OLY Power Clean | Front Squat Shoulder to Overhead Strict Handstand Push-Up | Wall Walk Barbell weight: 70/50kg So complete 1 of each exercise, then 2, then 3 and so on until the 12 minute time caps is reached Scaled options: 60/42.5kg 50/35kg Elevated SHSPU Kipping HSPU Push-ups (x2 reps)

Kneeling Landmine Press

3 x 10

Weighted Chin Ups

3 x 5

Side Plank On Hand

3 x 30

1 minute handstand hold

Accumulate 1 minute of handstand within a 1x1 metre square. If your hands exit the square or cross the line you must drop down Every time you drop you must sprint 5/3 ski calories as quick as you can Get someone to time you or put your phone in between your hands when you're doing the handstand. Scaled = 45 seconds

Freaky Friday (11)

4 Rounds. 8 minutes work, 2 minutes rest. Rounds 1 & 3: Complete 2 rounds of; - 20/16 echo bike calories - 15 Dual DB box step overs (22.5/15kg) - 10 Burpee Box Jump Overs - 5 Dual DB Devils Press Then into max dual DB farmer carry (22.5/15kg) Rounds 2 & 4: Complete 2 rounds of; - 20/16 calorie row - 30 double unders - 20 V-Ups - 5 Sandbag/deadball Cleans (control on shoulder) Then into Max Sandbag/deadball Carry in remaining time (150/100lb)