CrossFit
1.5 Press (bottom) 4-3-2
*follow each set with a legless rope climb
(1.5 reps should be at a controlled tempo)
5 rounds for total reps:
Bench Press (bwt/.66 bwt)
Russian Kettlebell Swing 70/44
(rest 3:00 between rounds)
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Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 50/35
Even min: Bar Muscle-ups
For time:
50′ Hand Walk
5 Rope Climbs
40′ Hand Walk
4 Rope Climbs
30′ Hand Walk
3 Rope Climbs
20′ Hand Walk
2 Rope Climbs
10′ Hand Walk
1 Rope Climb
3 rounds for time:
400m Run
7 Front Squats 185/125
100m Farmers Walk 70/53
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Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 70/50
Even min: Bar Muscle-ups
For time:
800m Run
8 DBall Over the shoulder 150/100
8 Strict Deficit Handstand Push-ups 6″/4″
5 rounds for total reps:
15 Russian Kettlebell Swing 70/53
Chest to Bar Pull-ups
(rest 1:00 between rounds)
For time:
800m Run
8 Front Squats 225/155
8 Strict Deficit Handstand Push-ups 6″/4″
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Weightlifting
Move equipment to the PHX Convention Center.
Meet at EVCF at 12:00p
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill
~Winston Churchill
