CrossFit
For load:
Push Press 5-3-2-2-2
(make consistent increases)
AMRAP 7:00
7 Thrusters 75/55
7 Toes to Bar
7 Sumo Deadlift High Pulls 75/55
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Competitor 1
5 rounds build to 80% of 1RM
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
For time:
10 Strict HSPU
2 Kipping HSPU
8 Strict HSPU
4 Kipping HSPU
6 Strict HSPU
6 Kipping HSPU
4 Strict HSPU
8 Kipping HSPU
2 Strict HSPU
10 Kipping HSPU
(each set unbroken)
6 rounds for load:
6 Weighted Parallel Bar Dips
6 Dumbbell Hammer Curls (each arm)
(rest :30 between rounds)
(same weight all sets)
10 rounds at 2k pace:
250m Row
(rest :30 between rounds)
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Competitor 2
3 rounds on a running clock :
2:00 to complete:
250m Row
1 Snatch at 80%
(rest 2:00)
3 rounds on a running clock :
2:00 to complete:
250m Row
2 Snatches at 75%
(rest 2:00)
3 rounds on a running clock :
2:00 to complete:
250m Row
3 Snatches at 70%
For time:
10 Strict HSPU
2 Kipping HSPU
8 Strict HSPU
4 Kipping HSPU
6 Strict HSPU
6 Kipping HSPU
4 Strict HSPU
8 Kipping HSPU
2 Strict HSPU
10 Kipping HSPU
(each set unbroken)
8 rounds for load:
8 Weighted Parallel Bar Dips
8 Dumbbell Hammer Curls (each arm)
(rest :30 between rounds)
(same weight all sets)
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Weightlifting
Rest
Rest
“Character, in the long run, is the decisive factor in the life of an individual and of nations alike.”
~Theodore Roosevelt
~Theodore Roosevelt
