CrossFit
Bench Press
Build to a heavy set of 1
30 reps for time at 70% of heavy set
For total reps:
Every 1:00 for 10:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
For time:
500m row
40 Burpees over the rower
30 WallBall Shots 20/14
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Competitor 1
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
80% 2×2
90% 3×1
7 rounds for time:
10 Calories on The Rower
10 GHD Sit-ups
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Competitor 2
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
80% 2×2
90% 3×1
7 rounds for time:
7 Calories on The Assault Bike
7 Toes to Bar
7 Wall Ball Shots 30/20
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Weightlifting
Muscle Snatch + Hang Snatch (BK)
4(1+2) -choose weight-
Snatch High Pull
4×3 -choose weight-
Front Squat
75% 4×4
GHD Sit-ups
4×10 -choose weight-
“Work hard, stay positive, and get up early. It’s the best part of the day.”
~George Allen, Sr.
~George Allen, Sr.
