CrossFit Rest __________ Competitor 1&2 Rest __________ Sprints 6:00p Corona del Sol __________ Weightlifting Snatch 70% 4×1 Clean + Jerk 70% 4(1+1) Pause Squat 65% 4×3 Barbell Row 4×8 -choose weight “Only passions, great passions can elevate the soul to great things.” ~Denis Diderot
CrossFit For total reps: Every 1:00 for 10:00 Odd min: Ring Dips Even min: Handstand Push-ups (choose reps prior to start. unbroken) 5 rounds for time: 7 Back Squat 185/125 14 Kettlebell Swings 53/35 21 Double unders ____________ Competitor 1 For load: Every 1:00 for 10:00 1 Slow Clean Pull (:05 to knee)
CrossFit For load: Hang Power Clean (AK) 5-4-3-2-1 (make consistent increases) For time: 1000m Run 25 Sit-ups 100m Plate Carry 45/35 25 Sit-ups 100m Farmers Walk 70/53 25 Sit-ups 100m Log Carry 25 Sit-ups 1000m Run ____________ Competitor 1 Jerk Work to a heavy set of 3 90% of heavy set: 4×2
CrossFit For load: Bench Press 8-6-4-2-2 (make consistent increases) AMRAP 7:00 7 Toes to Bar 21 Double unders 7 Handstand Push-ups For total distance: 20yrd Sled Push (start with 45lbs, add 45lbs each push. no rest between attempts) (continue until you are unable to go 20yrds without stopping) _____________ Competitor 1 Back Squat Test 1RM
