CrossFit
AMRAP 7:00
AMRAP 7:00
250m Row
9 Thrusters 95/65
(rest 7:00)
AMRAP 7:00
250m Row
9 CTB Pull-ups
_____________
Competitor 1
Jerk
75% 1×3
80% 2×2
85% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: 2 Front Squats at 80%
Even min: Toes to Bar (unbroken)
(start every minute with 20 double unders)
AMRAP 6:00
9 Calories on the Assault Bike
3 Ring Muscle-ups
(rest 3:00)
AMRAP 6:00
9 Calories on the Assault Bike
6 Handstand Push-ups
(rest 3:00)
AMRAP 6:00
9 Calories on the Assault Bike
9 CTB Pull-ups
__________________
Competitor 2
Jerk
75% 1×3
80% 2×2
85% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: 2 Front Squats at 80%
Even min: Toes to Bar (unbroken)
(start every minute with 20 double unders)
AMRAP 6:00
250m Row
7 Ring Muscle-ups
(rest 3:00)
AMRAP 6:00
250m Row
9 Handstand Push-ups
(rest 3:00)
AMRAP 6:00
250m Row
11 CTB Pull-ups
__________________
Weightlifting
Block Snatch
80% 1.2.1
85% 2.1.2
Snatch Pull
5×4 -choose weight-
Front Squat
80% 2×5
85% 3×4
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
3 rounds -choose weight-
15 DB rows (right)
15 DB rows (left)
15 DB Shoulder press
“All our knowledge has its origins in our perceptions.”
~Leonardo da Vinci
~Leonardo da Vinci
