CrossFit
For load:
Press 5-3-3-2-2-2
(add 10lbs/5lbs)
With a partner for total reps. Partners rolls into their AMRAP as soon as their partner finishes.
AMRAP 5:00
8 Wall Ball Shots 20/14
8 Toes to Bar
8 Box Jumps 24/20
(rest 5:00)
AMRAP 5:00
8 Wall Ball Shots 20/14
8 Toes to Bar
8 Box Jumps 24/20
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CrossFit Competitor
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
With a partner for total reps. Partners rolls into their AMRAP as soon as their partner finishes.
AMRAP 3:00
3 15′ Rope Climbs
3 DBall Over the Shoulder 150/100
(rest 3:00)
AMRAP 3:00
5 Kettlebell Snatch (each arm) 53/35
5 Pistols (each leg)
(rest 3:00)
AMRAP 3:00
7 Wall Ball Shots 20/14
7 Toes to Bar
(rest 3:00)
AMRAP 3:00
9 Over the Box Jumps 24/20
9 Burpees
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Weightlifting
Muscle Snatch
4×3 -choose weight-
Snatch Pull
90% 4×4
Pause Squat
65% 5×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
