CrossFit
AMRAP 3:00
21 Kettlebell High Pull 70/53
7 Burpee Over the Box Jump 20′ (may use hands)
21 Hand Release Push-ups
7 Burpee Over the Box Jump 20′
21 Ring Rows
7 Burpee Over the Box Jump 20′
3 Wall Walks
(rest 3:00)
AMRAP 4:00
21 Kettlebell High Pull 70/53
7 Burpee Over the Box Jump 20′ (may use hands)
21 Hand Release Push-ups
7 Burpee Over the Box Jump 20′
21 Ring Rows
7 Burpee Over the Box Jump 20′
3 Wall Walks
(rest 4:00)
For time:
21 Kettlebell High Pull 70/53
7 Burpee Over the Box Jump 20′ (may use hands)
21 Hand Release Push-ups
7 Burpee Over the Box Jump 20′
21 Ring Rows
7 Burpee Over the Box Jump 20′
3 Wall Walks
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Competitor 1
Power Snatch + Snatch
70% 2+2
75% 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1, 1+1, 1+1
*based on power snatch 1rm
Snatch Pull
2×3 -choose weight-
3×2 -choose weight-
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
80% 1×5
75% 1×8
2 rounds not timed:
100yrd Farmers Walk 70/53
30 GHD Sit-ups
30 Back Extensions
100yrd Two-Arm Overhead Carry 70/53
:30 L-Sit Hold
:30 Sorenson Hold
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Competitor 2
Muscle Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
Snatch
Work to a heavy set of 3
90% of heavy set 2×3
Front Squat
3×3 -choose weight-
*follow each set with 3 nordic curls
2 rounds not timed:
25 Calories on the Rower
25 Weighted Sit-ups 50/35
100yrd Rt Arm Overhead Carry 50/35
25 Calories on the Assault Bike
25 Back Extensions
100yrd Lt Arm Overhead Carry 50/35
25 Calories on the Rower
25 Weighted Sit-ups 50/35
100yrd Lt Arm Suit Case Carry 50/35
25 Calories on the Assault Bike
25 Back Extensions
100yrd Rt Arm Suit Case Carry 50/35
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Weightlifting
Front Squat
Test 8RM
Block Power Snatch
85% 3×2
Snatch Deadlift
3×5 -choose weight-
4 rounds
10 Face Pulls
AMRAP Push-ups
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”
~Vince Lombardi
