CrossFit
For time:
400m Run
21 Handstand Push-ups
21 Ring Dips
21 Push-ups
400m Run
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
400m Run
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
400m Run
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Competitor 1
Strict Press
3×8 (use the same weight as last week)
*follow each set with 15 Toes to Bar
5 rounds for load:
3 Weighted Bar Dip
8 Bent Dumbbell Row
(rest 1:30 between rounds)
3 rounds not timed:
9 Back Squats 135/95
7 Back Squats 155/105
5 Back Squats 175/115
3 Back Squats 195/125
1 Back Squat 225/155
25 Russian Kettlebell Swings 70/44
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Competitor 2
Not timed:
2 rounds:
5 Jerks 185/125
1:00 Row
4 Jerks 205/135
1:00 Row
3 Jerks 225/145
1:00 Row
2 Jerks 245/155
1:00 Row
1 Jerk 265/165
(rest 3:00)
7:00 to establish:
3RM Overhead Squat (from ground)
(with a partner)
For time:
21-15-9
Power Snatch 95/65
Thruster 95/65
*every time you drop the bar 50′ walking lunge
AMRAP 20:00
50 Calories on The Assault Bike
5 Rope Climbs
50′ Hand Walk
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Weightlifting
Rest
“Patience is not simply the ability to wait – it’s how we behave while we’re waiting.”
~Joyce Meyer
~Joyce Meyer
