CrossFit
For load:
Every 1:00 for 10:00
1 Hang Power Clean
(make consistent increases)
For time:
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups
__________________
Competitor 1
Back Squat
Work to a heavy set of 3
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
Back Squat
Work to a heavy set of 3
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
Pause Snatch (:02 BK)
Work to a heavy set of 2
80% of heavy single: 1 rep every :20
(score is number of reps before failure)
Power Clean + Push Press
Work to a heavy set of : 1+1
80% of heavy set: 1 rep every :30
(score is number of reps before failure)
Work to a heavy set of : 1+1
80% of heavy set: 1 rep every :30
(score is number of reps before failure)
__________________
Competitor 2
Back Squat
Work to a heavy set of 3
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
Back Squat
Work to a heavy set of 3
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
On an 8:00 Running Clock:
0:00-4:00
-Men: ride Assault bike for Calories
-Women: 2RM Front Squat
4:00-8:00
-Men: Establish 2RM Front Squat
-Women: Assault bike for Calories
(teams of 3 men/3 women. share work anyhow)
In CoEd Pairs for time: (12cap)
Pair 1: 100 Pull-ups
Pair 2: 60 CTB Pull-ups
Pair 3: 40 Bar Muscle-ups
(Pair 2 begins after pair 1 completes work)
In teams of 3 for time:
1. 50 Squat Snatches 145/100 (share work anyhow)
2. 150 GHD Sit-ups (share work anyhow)
3. 50′ Overhead Walking Lunge 55/45 (one person at a time)
(3 men/3 women)
____________________
Weightlifting
Rest
“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
~Bernard M. Baruch
~Bernard M. Baruch
