CrossFit
Power Clean + Push Press
Work to a heavy set of 1+1
85% of heavy set: 3(1+1)
“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
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Competitor 1
3 Position Snatch (AK/BK/Ground)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
Pause Squat (:02)
Work to a heavy set of 3
85% of heavy set 3×2
For reps:
Every 1:00 for 10:00
Odd min: Wall Ball Shots 20/14
Even min: Ring Muscle-ups
(start every minute with 20 double unders)
For total reps:
AMRAP 3:00
Rope Climbs
(alternate every rep with a partner)
~then~
AMRAP 3:00
30′ Hand Walk
(alternate every rep with a partner)
__________________
Competitor 2
3 Position Snatch (AK/BK/Ground)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
Pause Squat (:02)
Work to a heavy set of 3
85% of heavy set 3×2
For total reps:
AMRAP 3:00
Rope Climbs
(alternate every rep with a partner)
~then~
AMRAP 3:00
30′ Hand Walk
(alternate every rep with a partner)
AMRAP 12:00
60 Bar Facing Burpees
40 Overhead Squats 135/95
20 Ring Muscle-ups
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Weightlifting
Muscle Snatch
4×3 -choose weight-
Snatch Pull
4×3 -chooses weight-
Drop Snatch
4×2 -choose weight-
Strict Pull-up/Lat Pulldown
4×8 -choose weight-