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9/21/2015

20
Sep

9/21/2015

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

Complete as many reps of possible in 9 minutes of the following movements:

Ground to Overhead (G2OH)

Bar Facing Burpees

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Movement Details – Men

Level III (3)

20 G2OH- 95 lbs

7 Bar Facing Burpees

15 G2OH- 135 lbs

7 Bar Facing Burpees

10 G2OH- 155 lbs

7 Bar Facing Burpees

5 G2OH- 185 lbs

7 Bar Facing Burpees

AMRAP G2OH- 225 lbs

Level II (2)

20 G2OH- 65 lbs

7 Bar Facing Burpees

15 G2OH- 75 lbs

7 Bar Facing Burpees

10 G2OH- 95 lbs

7 Bar Facing Burpees

5 G2OH- 135 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155 lbs

Level I (1)

20 G2OH (Med Ball)- 20 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 45 lbs

7 Bar Facing Burpees

10 G2OH- 65 lbs

7 Bar Facing Burpees

5 G2OH- 95 lbs

7 Bar Facing Burpees

AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)

20 G2OH- 65 lbs

7 Bar Facing Burpees

15 G2OH- 85 lbs

7 Bar Facing Burpees

10 G2OH- 105 lbs

7 Bar Facing Burpees

5 G2OH- 135 lbs

7 Bar Facing Burpees

AMRAP G2OH- 155 lbs

Level II (2)

20 G2OH- 45 lbs

7 Bar Facing Burpees

15 G2OH- 55 lbs

7 Bar Facing Burpees

10 G2OH- 65 lbs

7 Bar Facing Burpees

5 G2OH- 95 lbs

7 Bar Facing Burpees

AMRAP G2OH- 105 lbs

Level I (1)

20 G2OH (Med Ball)- 14 lbs

7 Bar Facing Burpees

15 G2OH (Barbell)- 35 lbs

7 Bar Facing Burpees

10 G2OH- 45 lbs

7 Bar Facing Burpees

5 G2OH- 65 lbs

7 Bar Facing Burpees

AMRAP G2OH- 85 lbs

Metcon (No Measure)

tabata: (3 rds)

Plank

Bicycle crunches

Med ball situps

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