Friday, August 21
Community Cup Workout 3
rx
For total reps:
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches (95/135 lb)
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
intermediate
For total reps:
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max power snatches (65/95 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max overhead squats (65/95 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max squat snatches (65/95 lb)
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
beginner
For total reps:
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC power snatches
2:00 rest
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC overhead squats
2:00 rest
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC squat snatches
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
Intended Stimulus
Community Cup, Event 3.
Created by Austin Begiebing and Justin Cho of CrossFit Milpitas.
1:00+ to perform max reps; advanced athletes may have a bit more.
Shuttle runs and toes-to-bars each in 1:30.
Moderate barbell loading for quick singles; touch-and-go reps for advanced athletes.
Videos
Skill Work
Rest, stretch, recover.