CrossFit
0:00-3:00 complete 3 rounds of:
3 pull-ups
6 push-ups
9 squats
3:00-6:00 complete 3 rounds of:
4 pull-ups
8 push-ups
12 squats
6:00-9:00 complete 3 rounds of:
5 pull-ups
10 push-ups
15 squats
9:00-12:00 complete 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Continue until unable to complete work in allotted time.
________________
Competitor 1
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(start every minute with 20 Double unders)
3 rounds for time:
21 Deadlifts 135/95
15 Front Squat
9 Shoulder to Overhead
_______________
Competitor 2
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)
For time:
Accumulate 1:00 L-Sit Hold
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-ups
Even min: Strict Toes to Bar
(start every 1:00 with 20 Double unders)
For time:
Accumulate 1:00 L-Sit Hold
3 rounds for time:
21 Deadlifts 185/135
15 Front Squat
9 Shoulder to Overhead
________________
Weightlifting
Rest
“He who seeks rest finds boredom. He who seeks work finds rest.”
~Dylan Thomas
