CrossFit
5 rounds for load:
3 Power Cleans + 2 Front Squats + 1 Clean
(start a round every 2:00)
AMRAP 15:00
21 Calorie Row
15 Burpees to a 6″ reach
9 Toes to Bar
______________
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch High Pull + 1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)
For time:
5-4-3-2-1
Toes Through Rings + Ring Muscle-up + Ring Dip
(alternate rounds with a partner)
AMRAP 8:00
2 Deadlifts 275/185
2 Rope Climbs
3 rounds for time:
30 Calories on The Bike
15 Burpees to a 6″ reach
______________
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch High Pull + 1 Pause Power Snatch (BK)
(add 10lbs/5lbs each set)
AMRAP 10:00
5 x ( 1 TTR + 1 Ring Muscle-up + 1 Ring Dip)
25 Push-ups
5 x ( 1 TTR + 1 Ring Muscle-up + 1 Ring Dip)
25 Sit-ups
5 x ( 1 TTR + 1 Ring Muscle-up + 1 Ring Dip)
25 Air Squats
4 Rounds for time:
21 Calories on The Bike
15 Burpees
9 Deadlifts 275/185
3 Rope Climbs
_______________
Weightlifting
Pause Clean
75% 2.2.2.
80% 1.2.1.
Clean Pull
105% 4×3
Front Squat
75% 2×5
80% 3×4
Abmat Situps
AMRAP 1:30
Face Pulls
4×10 -choose weight-
