CrossFit
For load:
Weighted Chin-ups 7-5-3-5-7
(leave a rep in the tank each set)
AMRAP 12:00
12 Dumbbell Snatches (alt arms) 50/35
12 Over the Box Jumps (may use hands) 20″
12 Wall Ball Shots 20/14
12 Toes to Bar
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Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
Front Squat
3 Waves
70% 1×3
(rest 1:00)
80% 1×5
(rest 2:00)
For load:
2-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
AMRAP 12:00
3 Bar Muscle-ups
6 Dumbbell Snatches (alt arms) 70/50
12 Wall Ball Shots 30/20
______________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
Back Squat
3 Waves
70% 1×3
(rest 1:00)
80% 1×5
(rest 2:00)
For load:
2-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
4 rounds for time:
7 Bar Muscle-ups
14 Dumbbell Snatches (alt arms) 70/50
21 Wall Ball Shots 30/20
_______________________
Weightlifting
Snatch
Test 1RM
Clean & Jerk
Test 1RM
“People do not decide to become extraordinary. They decide to accomplish extraordinary things.”
~Edmund Hillary
