CrossFit
Skill
Power Snatch
For time:
80 Double Unders
40 Wall Balls 20/14
20 T2B
60 Double Unders
30 Wall Balls
15 T2B
40 Double Unders
20 Wall Balls
10 T2B
20 Double Unders
10 Wall Balls
5 T2B
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Competitor 1
Snatch from blocks (BK)
70% 1.2.1
75% 2.1.2
80% 1.2.1
Snatch Pull
90% 3×3
Back Squat
70% 2.1.2
75% 1.2.1
80% 2.1.2
AMRAP 8:00
12 Wall Ball Shot 20/14
6 Box Step Over 24″/20″ – 35/25
12 Single-Arm DB Snatch 50/35 (alt arms)
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Competitor 2
Assault Air Runner
400-100-100-100-300-100-100-200-100
(alternate intervals with a partner)
Snatch from blocks (BK)
70% 1.2.1
75% 2.1.2
80% 1.2.1
Snatch Pull
90% 3×3
Back Squat
70% 2.1.2
75% 1.2.1
80% 2.1.2
AMRAP 8:00
1-2-3-4-5-6-7-8….
DBall Over the Shoulder 150/100
Box Step Over 24″/20″ – 50/35
Burpee Over the Ball
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FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
6-10 Back Squat
6-10 Strict/Assisted Supianted Pull-ups
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Max Cals
AMRAP 9:00
15-12-9
Ball Slam
DB Thruster
Row for Cals
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–
Weightlifting
Snatch
80% 3×1
Snatch
80% 3×1
Clean & Jerk
80% 3×1
Back Squat
80% 3×2
“An arrogant person considers himself perfect. This is the chief harm of arrogance. It interferes with a person’s main task in life – becoming a better person.”
~Leo Tolstoy
~Leo Tolstoy
