CrossFit
Skill
Kettlebell Overhead Squat 7-5-3 (each arm)
(make consistent increases)
5 rounds for time:
7 Ring Dips
14 Toes to Bar
21 Wall Ball Shots 20/14
28 Double unders
200m Sprint
____________________
Competitor 1
5 rounds for load:
1 Power Clean + 1 Hang Clean (ak) + 1 Front Squat
(make consistent increases)
With a partner for time:
50-30-10
Power Snatch 95/65
CTB Pull-ups
Box Jumps 24/20
(share work anyhow. one person works at a time)
For time:
20 Thrusters 135/95
(rest 2:00)
30 Thrusters 105/75
(rest 2:00)
40 Thrusters 75/55
____________________
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean (ak) + 1 Front Squat
(make consistent increases)
With a partner for time:
50-30-10
Power Snatch 135/95
CTB Pull-ups
Box Jumps 24/20
(share work anyhow. one person works at a time)
6 rounds for calories
:30 Row
:30 Rest
For time:
20 Thrusters 185/125
(rest 2:00)
30 Thrusters 135/95
(rest 2:00)
40 Thrusters 95/65
___________________
Weightlifting
Rest
“There is no substitute for victory.”
~Douglas MacArthur
~Douglas MacArthur
