CrossFit
Skill
Power Snatch 2-2-2-2-2
(make consistent increase. movement priority)
For total reps:
Every 1:00 for 10:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
3 rounds for time:
50 Double unders
30 Air Squats
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Competitor 1
Every 1:00 for 10:00
1 Power Snatch from blocks + 1 Drop Snatch at 80%
(based on Power Snatch 1RM)
Snatch
70% 2×2
75% 2×1
2 waves of:
80% 1×1
85% 1×1
90% 1×1
Back Squat
75% 1×3
80% 2×2
85% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: Pull-ups
Even min: Russian Kettlebell Swings 70/53
(start every 1:00 with 20 Double Unders)
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Competitor 2
2 rounds: (Run and Row at 5k Pace)
1k Row
30 Push-ups
1k Run
30 Sit-ups
1k Assault Bike
30 Air Squats
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
PNF Stretch
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Weightlifting
Snatch
85% 4×1
Snatch Pull
100% 4×2
Front Squat
Find 1RM
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
Furious 8 hosted by CrossFit Fury
First Place Women’s Team
Second Place Men’s Team
Third Place Co-ed Team
