[TEAM 3]
AMRAP 24
3 Hang Power Clean 135/95lb
6 Shoulder to Overhead 135/95lb
9 Burpee Over the Bar
12 Chest to bar
* Alternating rounds
Every 3:00 for 8 sets
3 Push Press
2 Push Jerk
1 Split Jerk
* Climbing (From Ground)
[TEAM 2]
AMRAP 16
60 Wallball 20/14lb w/ Hanging Hold
40 Alternating Box Jumps 24/20inch
20 Muscle ups
* BJ : Step Down
ANDY
For time of :
100 Hang Power Snatch 65/45lb
100 Push Press 65/45lb
100 Sumo Deadlift High Pull 65/45lb
100 Front Squat 65/45lb
AMRAP 15
10m DB(2) Farmer’s Lunges 50/35lb
10 Toes to bar
30 Double Unders
A. Monostructural
For time of :
Row 2,000 / 1,700m
B. Gymnastic
Max Unbroken Chest to bar
“Modified 26 ZS Event 2”
[TEAM 3]
AMRAP 20
+1 Deadlift 135/95lb
+1 Hang Power Clean 135/95lb
+1 Shoulder to Overhead
12 Toes to bar
* Alternating rounds
* Open Gym *
– ZEST SURIVIVOR –
<Open Gym WOD>
CrossFit Total (Every 2:00 for 18:00)
1 rep Max Back Squat (00:00 / 02:00 / 04:00)
1 rep Max Shoulder Press (06:00 / 08:00 / 10:00)
1 rep Max Deadlift (12:00 / 14:00 / 16:00)
* 3 attempts at each lift
“Modified 26 ZS Event 4”
AMRAP 11
1-2-3-4-5 … Bar Muscle ups
7 Box Jump Overs (Step Down) 30/24inch
9 Alternating DB Snatch 70/50lb
“Modified 26 ZS Event 1”
5 rounds for time of :
12 Plate Ground to Overhead 45/25lb
12 Plate Overhead Lunges 45/25lb
12 Lateral Burpee to Plate
