10212020

19
Oct

10212020

Crossfit Garage – CrossFit

View Public Whiteboard

Jackpot 777 (AMRAP – Rounds and Reps)

AMRAP 21 minutes:

7 Calories Echo Bike or Row

7 Bear Complexes (95/65)

7 C2B Pull-ups

Rx+ 115/85

Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press
*No Thrusters – a full standing position must be achieved before a PP begins*

Scoring:

– Calories/Pull-ups = 1 rep each

– Bear Complex = 1 rep per complex completed

– If you are in the middle of a BC when time runs out, only count the COMPLETE complexes

Example: In 21 minutes, you complete 4 full rounds, and are in the middle of your 3rd BC (but don’t finish it), your score is: 4+(7+2) or 4+9

Bright Spot

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Chest-To-Bar Pull-ups

Intended Response

Athletes will spend most of the time moving the barbell, so aim to complete one full BC before dropping to avoid excessive lifting/fatigue. Longer time domain cues athletes to determine a manageable pace from the beginning and try to stick with it. Glance at the clock after completing the first full round to gauge that pace and make necessary adjustments.

Goal: 4-8 Rounds