For time:1 Mile Run 5 rounds for time:7 Pull-up 7 Thruster 95/657 Burpee to a 6″ reach __________________ Competitor For time:1 Mile Run For total reps:Every 1:00 for 10:00Odd min: Ring Muscle-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) 5 rounds for time:7 Chest to Bar Pull-up 7 Thruster 95/657 Burpee […]
Barbell Cycling Power Clean 10-10-10(focus: speed & efficiency) For time:1000m Row 50 Hand Release Push-up 30 Deadlift 275/185_________________ Competitor Barbell Cycling Power Clean & Jerk 10-10-10(focus: speed & efficiency) AMRAP 20:0030 Wall Ball Shot60 Double Under90′ Single-Arm Overhead Walking Lunge 50/3560 Double Under30 Burpee to a 6″ Reach60 Double Under90′ Single-Arm Overhead Walking Lunge60 Double
7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _______________________ Upper Body 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner)3 rounds:No rest between exercises. 8-12 Front Pulldown 8-12 Pullover 8-12 Low Row (alternate rounds with a partner) 3 rounds: No rest between exercises.
CrossFit For load: (constant load)Every 2:00 for 10:002 Clean + 2 Front Squat AMRAP 6:0030 Wall Ball 20/1460 Double under30 Russian Kettlebell Swing 70/53 (rest 6:00) AMRAP 4:0020 Wall Ball 20/1440 Double under20 Russian Kettlebell Swing 70/53 (rest 4:00) AMRAP 2:0010 Wall Ball 20/1420 Double under10 Russian Kettlebell Swing 70/53_____________________ Competitor 5 rounds no measure::20
Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Cable Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Seated DipFront Pulldown (alternate rounds with a partner) 15-12-10-8No rest between exercises.Single-Arm Multi-BicepsSingle-Arm Multi-Triceps (alternate rounds with a partner) ________________ SledsFor time:40yd Sled Push Shuttle 45/040yd
CrossFit 3 rounds::45 Plank :15 Rest :45 L-Sit :15 Rest :45 Flutter Kick:15 Rest 3 rounds for time:1000m Row800m Run (rest 2:00 between rounds)______________________ Competitor 3 rounds::45 Plank :15 Rest :45 L-Sit :15 Rest :45 Flutter Kick:15 Rest No measure:Assault Air Runner400-300-200-100(alternate rounds with a partner) For load: (constant load)Every 2:00 for 20:003 Clean *start
