CrossFit
For time:
Bench Press 3-2-2-1-1-1
(make consistent increases)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
______________
Competitor 1
Power Snatch
75% 2×2
80% 2×1
85% 2×2
90% 2×1
Bench Press
85% 5×5
Back Squat
85% 5×5
For time:
21-15-9
Russian Kettbell Swing 70/53
GHD Sit-ups
_______________
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean & Jerk
(make consistent increases)
For load:
Front Squat 3-3-2-2-2
(make consistent increase)
“D.T”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
9 Push Jerks
For time:
75m Row
Rest 1:30
75m Row
Rest 1:15
75m Row
Rest 1:00
75m Row
Rest :45
75m Row
Rest :30
75m Row
Rest :15
75m Row
Rest :15
75m Row
________________
Weightlifting
Rest
“A little flattery will support a man through great fatigue.”
~James Monroe
~James Monroe
