CrossFit
For load:
Thruster 2-2-2-2-2-2 (from rack)
(make consistent increases)
For time:
15-12-9-6-3
Thrusters 95/65
Pull-ups
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FitEssentials
AMRAP 8:00
8 Axle Push-Press (moderate)
16 DB Renegade Rows (alt arms)
Rest 4:00
AMRAP 8:00
12/8 Calorie Row
10 Kettlebell Deadlifts
6 Burpees over Kettlebell
Rest 4:00
AMRAP 8:00
60m Sled Push – (moderate)
20s Side Plank (each side)
10 Waiter’s Squats (5 each arm)
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Competitor 1&2
Don’t exceed 80% of 1RM
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
Don’t exceed 80% of 1RM
Every 1:00 for 10:00
2 Back Squat
At moderate intensity:
Every 1:00 for 12:00
Min 1-3: Strict CTB Pull-up
Min 4-6: Kipping CTB Pull-up
Min 7-9: Butterfly CTB Pull-up
Min 10-12: Bar Muscle-up
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
5 rounds for calories:
:10 Assault Bike
:50 Rest
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Weightlifting
Snatch
90% 1×1
85% 2×1
Snatch Pull
3×3 -choose weight-
Back Squat
85% 6×2
(no more than 1:30 rest)
3 rounds:
15 Ground Based Twist (per side)
8 Narrow Grip Chin-ups
:20 Chin over the bar hold (supinated)
“Honor lies in honest toil.”
~Grover Cleveland
