CrossFit
6:00 AMRAP
800m Run
Max Power Snatches at 75/55
(rest 6:00)
6:00 AMRAP
800m Run
Max Thrusters 75/55
(rest 6:00)
6:00 AMRAP
800m Run
Max Bar Facing Burpees
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Competitor 1
Every 1:00 for 10:00
Odd min: 10 Burpees
Even min: 10 Toes to Bar
(rest 2:00)
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
For time:
150 Double unders
For time:
400m Run
12 Strict Handstand Push-ups
12 Back Squats 225/155
400m Run
9 Strict Handstand Push-ups
9 Back Squats 225/155
400m Run
6 Strict Handstand Push-ups
6 Back Squats 225/155
________________
Competitor 2
Every 1:00 for 10:00
Odd min: 15 Burpees
Even min: 15 Toes to Bar
(rest 2:00)
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
For time:
50-40-30-20-10
Double unders (unbroken)
For time:
400m Run
21 Strict Handstand Push-ups
21 Back Squats 225/155
400m Run
15 Strict Handstand Push-ups
15 Back Squats 225/155
400m Run
9 Strict Handstand Push-ups
9 Back Squats 225/155
__________________
Weightlifting
Block Power Snatch + Snatch
Work up to Heavy 2+1
-then-
3(1+1) @ same weight
Snatch Pull
4×3 -choose weight
Front Squat
75% 4×6
3 rounds
12 DB rows (right) -choose weight-
12 DB rows (left) -choose weight-
15 push-ups
“You must trust and believe in people or life becomes impossible.”
~Anton Chekhov
~Anton Chekhov
