CrossFit
For load:
Dumbbell Bench Press 12-10-8-8-8
(make consistent increases)
3 rounds for time:
400m Run
15 Pull-ups
50 Air Squats
15 Pull-ups
______________
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
5 rounds for load:
1 Clean + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
Back Squat
65% 3×8
AMRAP 9:00
3 Bar Muscle-ups
15 Wall Ball Shots 20/14
3 DBall 150/80
_______________
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
5 rounds for load:
1 Clean + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
Back Squat
65% 3×8
AMRAP 12:00
150 10’/9′ Wall Ball Shots 20/14
90 Double unders
30 Ring Muscle-ups
________________
Weightlifting
Rest
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
~Albert Pike
~Albert Pike
