CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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Competitor 1
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-
Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)
Back Squat
4 Waves
70% 1×2 (accelerate up)
(rest 1:00)
80% 1×3
(rest 2:00)
4 rounds for time:
1 Mile Assault Bike
(rest 2:00)
_______________
Competitor 2
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-
Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)
Block Snatch Pull (BK)
4×4 -choose weight-
Front Squat
4 Waves
70% 1×2 (Accelerate up)
(rest 1:00)
80% 1×3
(rest 2:00)
4 rounds for calories:
4:00 Row
(rest 4:00)
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Weightlifting
Snatch
80% 3×1
85% 3×1
(No more than 2:00 rests)
Snatch High Pull
3×3 -choose weight-
Pause Front Squat + Front Squat
4(2+1) -choose weight
GHD Sit-ups
4×10 -choose weight-
“The men who learn endurance, are they who call the whole world, brother.”
~Charles Dickens
