CrossFit
“Lynne”
5 rounds for total reps:
Bench Press at Bodyweight/.66 Bodyweight
Pull-up
(rest 3:00 between rounds)
100 Band Pull Apart
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Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Chest Press
8-12 Seated Dip
(rest 2:00 beween rounds)
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 2:00 beween rounds)
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
30-50 Gripper
(rest 2:00 beween rounds)
–
100 Band Pull Apart
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Competitor 2
For time:
15-12-9
Dumbbell Power Clean & Jerk 70/50
Ring Muscle-up
For time:
21 Calories on the Air Bike
3 Legless Rope Climbs
15 Calories on the Air Bike
2 Legless Rope Climbs
9 Calories on the Air Bike
1 Legless Rope Climb
With a partner for time:
30 Synch Burpee to 6″ reach
30 Synch Chest to Bar Pull-up
30 Synch Handstand Push-up
30 Synch Toes to Bar
For total calories:
5x :15 Row/:45 Rest
(rest 2:00 – 50 push-ups during rest)
4x :30 Row/:30 Rest
(rest 2:00 – 50 push-ups during rest)
3x :45 Row/:15 Rest
(rest 2:00 – 50 push-ups during rest)
2x 1:00 Row/1:00 Rest
–
100 Band Pull Apart
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Aerobic Capacity
3 rounds for reps + cals:
1:00 Row for calories
1:00 Box Step-ups
1:00 Get-ups
AMRAP 10:00
Run or Row for distance
Side Plank
1:30 Rt Side
(rest 1:00)
1:30 Lt Side
(accumulate as much plank hold as possible in 1:30)
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Weightlifting
Power Snatch + Snatch
75% 2(2+1)
80% 2(2+1)
Power Clean + Push Press + Power Jerk
80% 2(3+2+2)
85% 3(2+2+1)
RDL
5×10 -choose weight-
“Listen to many, speak to a few.”
~William Shakespeare
~William Shakespeare
