CrossFit
AMRAP 5:00
2 Wall Walks
3 DBall Over The Shoulder 150/80
4 Burpees to a 6″ reach
(rest 5:00)
AMRAP 5:00
3 Rope Climbs
4 Burpees to a 6″ reach
5 Strict Pull-ups
(rest 5:00)
AMRAP 5:00
4 Burpees to a 6″ reach
5 Handstand Push-ups
6 Toes to Bar
___________________
Competitor 1
Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
Clean Pull
90% 1×3
100% 1×3
+10kg 2×2
Front Squat
80% 1×3
85% 2×2
90% 3×1
For time:
21-15-9
Wall Ball Shots 20/14
Toes to Bar
Kettlebell Swing 53/35
____________________
Competitor 2
Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
Clean Pull
90% 1×3
100% 1×3
Add 10kg 2×2
Front Squat
3 rounds:
90% 1×1
(rest 1:00)
80% 1×3
(rest as needed between rounds)
3 rounds for time:
25 Wall Ball Shots 20/14
25 Kettlebell Swings 53/35
25 GHD Sit-ups
_____________________
Weightlifting
Pause Snatch + Snatch
80% 4 (1+1)
Snatch Pull
4×3 -choose weight
Front Squat
Test 1RM
3 rounds
12 DB rows (right) -choose weight-
12 DB rows (left) -choose weight-
15 Push-ups
“Adversity is the first path to truth.”
~Lord Byron
