CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
AMRAP 3:00
Bar Dips
(alternate with a partner at every break. score is combined reps)
2 rounds for reps + cals:
1:00 Toes to bar
1:00 Rest
1:00 Double unders
1:00 Rest
1:00 Sit-ups
1:00 Rest
1:00 Assault Bike
1:00 rest
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Competitor 1
For time:
16 Calorie Row
4 Bar Musle-ups
8 Snatches 105/75
16 Calorie Row
4 Bar Muscle-ups
6 Snatches 115/85
16 Calorie Row
4 Bar Muscle-ups
4 Snatches 135/95
16 Calorie Row
4 Bar Muscle-ups
2 Snatches 155/105
16 Calorie Row
Front Squat
65% 1×5
70% 1×5
75% 2×5
*follow each set with 1 legless rope climb
Push to failure. No rest between exercises:
8-12* Bench Press
8-12 Dumbbell Pullover
8-12 Chin-up
8-12 Parallel Bar Dip
8-12 Barbell Curl
8-12 Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
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Competitor 2
For time:
16 Calorie Row
4 Bar Musle-ups
8 Snatches 135/95
16 Calorie Row
4 Bar Muscle-ups
6 Snatches 155/105
16 Calorie Row
4 Bar Muscle-ups
4 Snatches 175/125
16 Calorie Row
4 Bar Muscle-ups
2 Snatches 195/135
16 Calorie Row
Front Squat
65% 1×5
70% 1×5
75% 2×5
*follow each set with 1 legless rope climb
For time:
400m Run
100m Farmers Carry 70/53
800m Run
100m Farmers Carry
400m Run
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Weightlifting
Rest
“Give light, and the darkness will disappear of itself.”
~Desiderius Erasmus
~Desiderius Erasmus
