Crossfit Garage – CrossFit
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