CrossFit
AMRAP 3:00
Rope Climb
(alternate reps with a partner)
For load:
Push Press 5-5-5-5-5
(make consistent increases)
8 rounds for time:
50m Sprint
(3 person relay)
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Competitor 1
Clean
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
100% 4×4
For load:
Reverse Lunge 4-4-4-4
(make consistent increases)
(make consistent increases)
For time:
50 Double unders
5 DBall Over the Shoulder 150/100
40 Double unders
4 DBall Over the Shoulder
30 Double unders
3 DBall Over the Shoulder
20 Double unders
2 DBall Over the Shoulder
10 Double unders
1 DBall Over the Shoulder
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Competitor 2
AMRAP 3:00
2 Toes to Bar + 2 CTB Pull-ups + 2 Bar Muscle-ups
(alternate rounds with a partner. rounds unbroken)
For load:
Every 1:00 for 6:00
Clean (3-2-2-1-1-1)
(start every min with 20 double unders)
For time:
90 Double unders
9 Muscle-ups
9 Dumbbell Cluster 65/45
80 Double-unders
8 Muscle-ups
8 Dumbbell Cluster 65/45
70 Double-unders
7 Muscle-ups
7 Dumbbell Cluster 65/45
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
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Weightlifting
Power Clean + Jerk
Work up to Heavy (1+2)
-then-
2(1+2) @ 80% of Heavy Set
Clean Pull
4×4 -choose weight-
Front Squat
75% 4×6
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
“The eye is the most refined of our senses, the one which communicates most directly with our mind, our consciousness.”
~Robert Delaunay
~Robert Delaunay
