@80-85%
80-85%
@80-85%
Athletes will have 10 minutes for each lift of
Clean
Jerk
Thruster
You will find your 1 RM of each lift then complete
3-3-3 @ 80-85% of each lift
20 min AMRAP
5 Push Press (75/55)
10 KB Swings (1.5/1)
15 Jumping Squats (to MB)
20 Cleans (155/105)
30 Burpee Pull-ups (in order to RX athlete cannot be able to reach the bar from a standing position with arms extended)
40 Bulgarian Lunges (5/each leg)
50 Sit-ups
RX+ (225/150) & Alt. Pistols
Cash Out (no measure)
4 min Tabata: Row, Bike, Double-under
Choose one of the moments
3 minute AMRAP
9 Deadlifts (115/75)
6 Hang Cleans
3 Front Squats
3 minute Rest
6 minute AMRAP
3 HSPU
6 Wallballs (20/14 @ 10ft)
3 minute Rest
3 min AMRAP
9 Deadlifts
6 Hang Cleans
3 Front Squats
RX+ (135/95) 45# deficit HSPU
5 Rounds For Time
250M Row
10 Burpees
50 Double-Unders
10 Burpees
1 minute Rest
Score is total time including rest.
Athlete has 15 minutes to complete
One Rep Max Back Squat
12 minute AMRAP
2 Bar Muscle-ups
2 Snatches (135/95)
4 Bar Muscle-ups
4 Snatches
6, 8, 10…..
3 Rounds
25 Box Steps (24/20)
25 Thrusters (75/55)
25 KB Swings (1.5/1)
RX+ Box Jumps, (95/65), (2/1.5)
Cash Out (no measure)
30 Sandbag Cleans
3 minutes of Planks
Athlete can select their own weight and divide reps as desired
EMOM x 15
8 Bench Press(135/95)
M.E. Walking Back Rack Lunges(115/75)
M.E Rope Jumps(24/20)
*if you touch the rope it is a 10 Pushup penalty
Score is total lunges and Rope jumps
Vetoed
20 minute EMOM
Even: 3 Squat Cleans (# athletes choice)
Odd: 8 Burpees
RX+ 12 Burpees on odd
minute
Athletes score is total weight squat cleaned. In order to RX all Burpees must be completed in odd minute.
In any order the athlete will have 35 minutes to complete the following. Each athlete will have 4 scores, one for each element.
500M Row for Time
One Rep Max Bench Press
30 Calorie Bike for Time
One Rep Max Front Squat
Max Effort 500m Row
30 cal bike