CrossFit
Skill
Clean + Jerk
2+2, 2+1, 1+1, 1+1, 1+1
“Griff”
For time:
800m Run
400m Backwards Run
800m Run
400m Backwards Run
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Competitor 1
Every 1:00 for 16:00
Odd min: 1 Power Snatch from blocks at 80%
Even min: 1 Split Power Clean from blocks + 1 Split Jerk at 80%
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
(alternate rounds with a partner)
AMRAP 10:00
15 Toes to Bar: Athlete 1 and then Athlete 2
15 KB Thruster: Athlete 1 and then Athlete 2 – 44/26
15 Box Jump Overs: Athlete 1 and then Athlete 2 – 24″/20″
(this is a partner wod. Partners switch every exercise)
(this is a partner wod. Partners switch every exercise)
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Competitor 2
Every 1:00 for 16:00
Odd min: 1 Power Snatch from blocks at 80%
Even min: 1 Split Power Clean from blocks + 1 Split Jerk at 80%
For time:
3-5-3-7-3-5-3
Ring Muscle-ups
(alternate rounds with a partner)
AMRAP 10:00
15 Toes to Bar: Athlete 1 and then Athlete 2
15 KB Thruster: Athlete 1 and then Athlete 2 44/26
15 Box Jump Overs: Athlete 1 and then Athlete 2 24″/20″
(this is a partner wod. Partners switch every exercise)
(this is a partner wod. Partners switch every exercise)
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Weightlifting
Clean + Jerk
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
Clean Pull
110% 4×3
Back Squat
80% 2×4
85% 3×3
AMRAP 1:30
Abmat Situps
Abmat Situps
Face Pulls
4×10 -choose weight-
