CrossFit
Skill
AMRAP 7:00
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
Box Jump Burpee 24/20
(alternate rounds with a partner)
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Competitor 1
Muscle Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
Snatch
75% 2.1.2
80% 1.2.1
85% 2.1.2
Back Squat
65% 1×8
75% 1×5
85% 1×3
90% 1×3
5 rounds for time:
5 Deadlifts 275/185
50 Double unders
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Competitor 2
Drill
Jerk In Split 1-1-1-1-1
(load is not the priority)
For load:
Every 1:00 for 10:00
2 Jerk Dips + 1 Pause Jerk (:05 overhead)
(add 10lbs/5lbs each set)
Power Clean + Hang Power Clean (BK)
65% 2+2
70% 2+2
75% 1+1
80% 1+1, 1+1, 1+1
AMRAP 20:00
45′ Hand Walk
35 Calorie Row
25 GHD Sit-up
15 Power Clean 135/95
Independent Session
30-50min Sustained Work at 70% MHR
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Weightlifting
Block Snatch
90% 3×1
Snatch Pull
2×3 -choose weight-
2×2 -choose weight-
Back Squat
88% 3×3
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“Neither a wise man nor a brave man lies down on the tracks of history to wait for the train of the future to run over him.”
~Dwight D. Eisenhower
~Dwight D. Eisenhower
