CrossFit
For load:
Push Press 5-5-3-3-3
(make consistent increases)
With a partner for total reps:
3:00 Pull-ups
3:00 Burpees to a plate
3:00 Sit-ups
3:00 Wall Ball Shots 20/14
2:00 Pull-ups
2:00 Burpees to a plate
2:00 Sit-ups
2:00 Wall Ball Shots
1:00 Pull-ups
1:00 Burpees to a plate
1:00 Sit-ups
1:00 Wall Ball Shots
(one person works at a time)
(one person works at a time)
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Competitor 1
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(add 10lbs/5lbs each set)
Front Squat
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
*follow each set with 3 nordic curls
Strict Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
80% 1×5
75% 1×8
Not timed:
18-15-12-9-6
Push-ups
Calories on the rower
Ring Rows
Calories on the rower
Air Squats
(wear a vest 20/14)
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs each set)
Back Squat
Build to a heavy set of 2
90% of heavy set 1.1.1 (every :30)
80% of heavy set 1.1.1.1.1 (every :15)
For load:
Barbell Pullover 8-8-6-6-6
*finish each set by repping out chest press
Not timed:
21-18-15-12-9-6
Push-ups
Calories Assault Bike
Ring Rows
Calories Assault Bike
Air Squats
(wear a vest 20/14)
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Weightlifting
Rest
“If we would build on a sure foundation in friendship, we must love friends for their sake rather than for our own.”
~Charlotte Bronte
~Charlotte Bronte
