AMRAP 9

10 Push Ups
20 Sit Ups
30 Air Squats

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 81%
2 x 3 @ 84%
2 x 3 @ 87%
3 @ 89%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 8/8 (moderate)

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

Every minute on the minute for xx minutes of:
1) 15/12 Calories bike
2) 15 Kettlebell swings
3) 12 Dual dumbbell push press, 20/15kg
4) 15/12 Calories row
5) 10 Shoulder to overhead @ 60% of jerk 1RM

For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes

Visit the CrossFit Games website for all versions of the workout.

Bench press
1x10 @ 60% 1RM
1x10 @ 70% 1RM
1x5 @ 75% 1RM
1x5 @ 80% 1RM

Seal row 4RM

3-3-3

Tee yksi lähestymissarja ilman painoja - 12 toistoa (6/jalka)
Tee tämän jälkeen 3 työsarjaa - 12 toistoa (6/jalka), lepää kierrosten välissä n. 60-90s.

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max

50 cal echo (4)
50 t2b (2)
20 box over burpee (4)
50 cal echo (4)
50 wallball (2)
20 box over burpee (4)
50 cal echo (4)
50 sandbag squat (2)
20 box over burpee (4)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt