CrossFit Competitor
AMRAP 1:00
15′ Legless Rope Climb
7 rounds for time:
1 Rope Climb
2 Bar Muscle-ups
3yrd Handstand Walk (unbroken)
AMRAP 1:00
Strict Handstand Push-up
For time in teams of 3:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pull-ups (each set unbroken)
AMRAP 1:00
Push-ups (hand release)
______________________________
Weightlifting
Snatch
72% 2×2
77% 1×1
82% 2×1
87% 1×1
92% 1×1
97% 1×1
Clean + Jerk
72% 2+1, 1+2
77% 1+1
82% 1+1, 1+1
87% 1+1
92% 1+1
97% 1+1
Front Squat
80% 3×3
“There’s always ways of motivating yourself to higher levels. Write about it, dream about it. But after that, turn it into action. Don’t just dream.”
~Dan Gable
