CrossFit
1.5 Press 5-4-3
*follow each set with a legless rope climb
(1.5 reps should be at a controlled tempo)
With a partner for time:
100 Kettlebell Swings 53/35
100 Double unders
100′ Plate Push
100 Double unders
100′ Plate Pushes
100 Double unders
100 Burpees to a plate
(one person works at a time)
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Competitor 1
For load:
Every 1:00 for 10:00
2 Snatch Push Press + 1 Overhead Squat
(make consistent increases)
For total reps:
Power Snatch 135/95
(rest 1:00)
Power Snatch 155/105
(rest 1:00)
Power Snatch 175/115
(rest 1:00)
Power Snatch 95/65
(each set unbroken)
For total time:
1k Run
5 Rope Climbs
50 Wall Ball Shots 20/14
5 Rope Climbs
50 Burpees to a 6″ reach
5 Rope Climbs
1k Run
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Competitor 2
For load:
Every 1:00 for 10:0
2 Snatch Push Press + 1 Overhead Squats
(make consistent increases)
For total reps:
Shoulder to Overhead 185/125
(rest 1:00)
Shoulder to Overhead 205/135
(rest 1:00)
Shoulder to Overhead 225/155
(rest 1:00)
Shoulder to Overhead 135/95
For total time:
1k Row
50 Single-Arm Dumbbell Snatches 70/50
10 Rope Climbs
50 Wall Ball Shots 30/20
10 Rope Climbs
50 Burpees to a 6″ reach
1k Row
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Weightlifting
Rest
“The illiterate of the future will not be the person who cannot read. It will be the person who does not know how to learn.”
~Alvin Toffler
~Alvin Toffler
