29 Sep COMP 1
CrossFit Metric – Performance
W1: Metcon (Time)
For Time (cap 8 min):
80 Synchro Wall Balls, 20/14
50 Synchro Calorie Row
30 Synchro Burpee Box Jumps, 24/20
One M/F couple work at a time until all
repetitions are completed.
Scales:
Wall Balls 14/10
Box Step Ups 24/20
Time cap 10 min
W2: Metcon (AMRAP – Reps)
AMRAP 7:
Buy in: 100 HSPU
Partner 1: Max reps D.U.
Partner 2: Handstand Hold (on wall)
Partner 3 & 4: Bar Hang
HSPU can only be performed by one team member
at a time. All members must be in a handstand or bar
hang for double unders to count. Score is max reps double
unders.
Then:
7 Minutes to find:
Max Hang Clean
Score is total of weight lifted by four athletes,
M and F athletes share bars
Scales:
Semi Pro: Push Ups
Athlete: Box Push Ups & Single Skips
Metcon (Time)
For Time:
21 – 15 – 9
Thrusters
Pull Ups
21 Reps at: 105/75
15 Reps at: 135/95
9 Reps at: 155/115
One M/F couple completes 21 Thrusters and 21 Pull Ups,
the next M/F couple completes 21 Pull Ups and 21 Thrusters….
Teams will use two barbells and must change own plates
Scales:
SemiPro: Athlete:
21 Reps at: 85/55 45/35
15 Reps at: 95/65 65/45
9 Reps at: 105/75 75/55
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