CrossFit
Bench Press
Build to heavy set of 3
85% of heavy set: 3×5
4 rounds: (score each AMRAP seperately)
AMRAP 3:00
6 Dumbbell Snatch (alt arms) 50/35
3 Box Jump Over 24/20
6 Push-up
(rest 3:00 between AMRAP’s)
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Competitor 1
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 2+2
For load:
Shoulder Press 8-8-8-8-8
(make consistent increases)
“Helen”
3 rounds for time:
400m Run
21 Ketlebell Swing 53/35
12 Pull-up
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Competitor 2
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 2+2
AMRAP 8:00
1-2-3-4-5-6……
Ring Muscle-up
Over the box Jump 30/24
For load:
Shoulder Press 8-8-8-8-8
(make consistent increases)
For load: (same weight across all sets)
Bent/Seated Row 15-12-9-6-Max Reps
(rest :30 between sets)
“Helen”
3 rounds for time:
400m Run
21 Ketlebell Swing 53/35
12 Pull-up
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Aerobic Capacity
3 rounds for cals + distance:
2:00 AirRunner or Bike
:30 Rest
2:00 Single arm OH Carry (switch arms every :30)
:30 Rest
2:00 Row
:30 Rest
2:00 Single arm Farmer’s Carry (switch arms every :30)
:30 Rest
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Weightlifting
Power Snatch + Drop Snatch
80% 2(2+2)
85% 3(2+1)
Power Clean + Push Jerk
80% 2(2+3)
85% 3(2+2)
Slow Clean Deadlift (:05)
4×3 – choose weight-
“Sometimes, what you’re looking for is already there.”
~Aretha Franklin
~Aretha Franklin
