CrossFit Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Rope Climb
Even min: Bar Muscle-up
(choose reps prior to start. bar mu’s unbroken)
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
For time:
50 Double unders
25 GHD Sit-ups
50 Double unders
25 GHD Sit-ups
50 Double unders
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Weightlifting
Snatch
70% 2×2
75% 2×1
80% 2×1
85% 2×1
70% 2×2
Clean + Jerk
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
Front Squat + Jerk
2+2, 2+2 -choose weight-
2+1, 2+1 -choose weight-
“Response to stimulus is systemic rather than mechanical.”
~Greg Glassman
