CrossFit
Skill
Hand Walking
3 rounds for time:
400m Run
15 Parallette Pass Throughs
200m Run
15 Box Jumps 24/20
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Competitor 1
Jerk
70% 1.1.1.1.1 (rep every :30)
75% 1.1.1.1.1 (rep every :45)
80% 1.1.1.1.1 (rep every 1:00)
(rest as needed between sets)
Strict Press
Work to a heavy set of 3
90% of heavy set: 10×1 (:30)
For time:
1-3-1-5-1-3-1
Hang Power Clean 155/105
Bar Muscle-up
Wall Walk
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Competitor 2
Jerk
70% 1.1.1.1.1 (rep every :30)
75% 1.1.1.1.1 (rep every :45)
80% 1.1.1.1.1 (rep every 1:00)
(rest as needed between sets)
Strict Press
Work to a heavy set of 3
90% of heavy set: 10×1 (:30)
For total Ring Dips:
Every 1:00 for 20:00
Odd min: 3 Hang Power Clean 185/125
Even min: 3 Ring Muscle-ups + Ring Dips
(choose reps prior to start. unbroken)
Independent Session:
30-40min Sustained Conditioning 70% MHR
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Weightlifting
Snatch High Pull + Power Snatch
75% 4(2+2)
Clean High Pull + Power Clean
75% 4(2+2)
Back Squat
85% 2×2
65% 4×5
GHD Sit-ups
4×10 -choose weight-
Weighted Dips
4×8 -choose weight-
“Our greatest glory is not in never failing, but in rising up every time we fail.”
~Ralph Waldo Emerson
~Ralph Waldo Emerson
