CrossFit
“Nutts”
For Time:
10 Handstand push-ups
15 Deadlifts 250/165
25 Box jumps 30/24
50 Pull-ups
100 Wall Ball Shots 20/14
200 Double-unders
400m Run with a 45lb plate
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Competitor 1
For load:
12 – 9 – 6
Power Clean & Jerk
(use the same weight for all sets. rest 2:00 between sets)
For time:
20 Strict Pull-ups
30 Strict Handstand Push-ups
40 GHD Sit-ups
50 Pistols (alt legs)
2 rounds:
No rest between exercises. Push to failure.
5-8 Weighted Chin-up
8-12 Dumbbell Pullover
5-8 Weighted Dip
8-12 Seated Row
8-12 Dumbbell Overhead Triceps Ext
8-12 Zottman Curl
(rest as needed between rounds)
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Competitor 2
For load:
12 – 9 – 6
Power Clean & Jerk
(use the same weight for all sets. rest 2:00 between sets)
Not timed:
800m Run
For time:
20 Strict CTB Pull-ups
30 Strict Handstand Push-ups
40 GHD Sit-ups
50 Pistols (alt legs)
Not timed:
800m Run
2 rounds:
No rest between exercises. Push to failure.
5-8 Weighted Chin-up
8-12 Seated Row
8-12 Zottman Curl
(rest as needed between rounds)
Not timed:
800m Run
2 rounds:
No rest between exercises. Push to failure.
5-8 Weighted Dip
8-12 Dumbbell Bench Press
8-12 Overhead Dumbbell Triceps Ext.
(rest as needed between rounds)
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Weightlifting
Rest
“Difficulties mastered are opportunities won.”
~Winston Churchill
~Winston Churchill
