9/14/2015 Barbell Complex/20AMRAP

Posted on Sep 14, 2015 in GRIT by crossfitgrit Comments Off on 9/14/2015 Barbell Complex/20AMRAP

Fitness

A. Work to a Heavy, 5 attempts, Barbell Complex

1 Power Clean + 2 Hang Cleans + 3 Front Squats (6 movements)

B. 20′ AMRAP

5 Strict Pullups

400m Run

Max Unbroken Reps Push Press 95/65

***HSPU if you are Proficient at them***

Competition

A. 20′ AMRAP

1 rope Climb with 2 hand touch

400m Run

Max reps unbroken HSPU, come off wall you are done

B. 7′ AMRAP Barbell Complex

1 Clean + 2 Hang Cleans + 3 Front Squats (6 movements)

you have 3 attempts :00-1:00/3:00-4:00/6:00-7:00

Lift in the min, rest/change weights for 2 min

C. 21-15-9

DB Thrusters 50/35

Toes to Bar

50 DU after each set

***ABSOLUTELY NO DB DITCHING***

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