CrossFit
For load:
Hang Power Clean (AK) 3-3-3-3-3
(make consistent increases)
AMRAP 5:00
1 Power Clean 135/95
1 Hang Clean
1 Shoulder to Overhead
(rest 5:00)
AMRAP 5:00
1 DBall Over the Shoulder 150/80
1 Wall Walk
1 Rope Climb
____________
Competitor 1
For load:
Hang Power Clean (hip) 3-3-3-3-3
(make consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Dip
Even min: 1 Weighted Pull-up
(make consistent increases)
AMRAP 7:00
Ring Muscle-ups
For time:
15-12-9-6-3
Shoulder to Overhead 135/95
Bar Facing Burpees
_____________
Competitor 2
For load:
Hang Power Clean (hip) 3-3-3-3-3
(make consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Dip
Even min: 1 Weighted Pull-up
(make consistent increases)
For time:
3-5-3-7-3-5-3
Ring Muscle-ups (unbroken)
(alternate with a partner)
For time:
15-12-9
Shoulder to Overhead 185/125
Bar Facing Burpees
Not timed:
1 Mile Jog
______________
Weightlifting
Power Snatch
80% 3×1
Power Clean + Jerk
80% 3(1+1)
Back Squat
75% 4×2
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”
~Steve Jobs
~Steve Jobs
