CrossFit
Skill
Handstands
AMRAP 18:00
1-2-3-4-5-6-7-8-9-10
Bench Press 185/125
Deadlift 275/185
(alternate rounds with a partner)
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Competitor 1
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
Snatch
75% 1×3
80% 2×2
85% 5×1
Back Squat
75% 1×3
80% 2×2
85% 5×1
AMRAP 10:00
5 Burpee Box Jumps 24/20
10 Dumbbell Snatches 50/35 (alt arms)
15 Wall Ball Shots 20/14
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Competitor 2
With a partner for time:
3-6-9-12-9-6-3
Burpee Box Jump 24/20
*start each round with 1 DBall over the shoulder 150/100
(alternate rounds with a partner)
For load:
Every 1:00 for 10:00
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
For time:
90 Double unders
30 Dumbbell Snatches 60/40 (alt arms.)
60 Double unders
20 Dumbbell Snatches 70/50
30 Double unders
10 Dumbbell Snatches 80/60
For load:
Every 1:00 for 10:00
3 Back Squats
(make consistent increases)
Not timed:
50 Wall Ball Shots 20/14
100 Calorie Row
50 Wall Ball Shots
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Weightlifting
Snatch
80% 1×1
85% 3×1
80% 1×1
Snatch Pull
3×3 -choose weight-
Front Squat
85% 3×3
Strict T2B
3×10
L-hang hold
3 sets for max time
“Control your own destiny or someone else will.”
~Jack Welch
~Jack Welch
