We’re at the new gym!
8 N Roosevelt Ave
Chandler, AZ 85226
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CrossFit
AMRAP 25:00
250m Row
200m Run
(alternate with a partner after each exercise )
Example:
partner 1 row 250m
partner 2 row 250m
partner 1 run 200m
partner 2 run 200m
etc…..
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Competitor 1
For load:
Every 1:30 for 9:00
5 Power Snatch (t&g)
5 rounds for load:
3 Weighted Pull-ups
3 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
AMRAP 7:00
1-2-3-4-5-6-7-8-9-10…..
Bar Muscle-up
5 rounds not timed:
200m Run
15 GHD Sit-ups
10 Single-Arm Dumbbell Snatch (alt arms) 70/55
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Competitor 2
5 rounds for time:
200m Run
15 GHD Sit-ups
10 Single-Arm Dumbbell Snatch (alt arms) 70/55
(rest 1:00 between rounds)
For time:
1 Legless Rope Climb + 2 Rope Climb
For load:
Every 1:30 for 9:00
5 Power Snatch (t&g)
For time:
1 Legless Rope Climb + 2 Rope Climb
5 rounds for load:
3 Weighted Pull-ups
3 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
For time:
1 Legless Rope Climb + 2 Rope Climb
AMRAP 7:00
1-2-3-4-5-6-7-8-9-10…..
Synch Bar Muscle-up
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Aerobic Capacity
AMRAP 20:00
500m Row
(rest 2:00 after each. Goal: Similar or slightly faster over each interval.)
Accumulate 2:00
Side Plank (each arm)
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Weightlifting
Power Snatch
85% 5×1
Power Clean + Push Press
Build to a heavy set of 2+1
Drop Snatch + OHS
Build to a heavy set of 1+1
Single Leg Step-ups
3×15 (each leg) -choose weight-
“I still tour like a man possessed, because I am.”
~Ted Nugent
