CrossFit
For load:
Bench Press 5-5-3-3-3
(make consistent increases)
(make consistent increases)
4 rounds for time:
300m Row
15 Wall Ball Shots 20/14
15 Power cleans 95/65
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Competitor 1
Power Snatch
70% 1×3
75% 2×2
80% 3×1
Bench Press
75% 5×5
Back Squat
75% 5×5
For total reps:
Every 1:00 for 10:00
Odd min: Single Pull Rope Climbs
Even min: 10′ Handwalk + HSPU
(choose reps prior to start. unbroken on hspu’s)
(choose reps prior to start. unbroken on hspu’s)
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Competitor 2
For load:
Every 2:00 for 10:00
5 Thrusters
(make consistent increases)
~then~
1:30 to establish:
1RM Shoulder to Overhead
(time starts when the clock hits 10:00)
5 rounds for time:
5 DB Snatches (each arm) 70/50
45′ Overhead Walking Lunge (Axle) 110/70
15 GHD Sit-ups
45′ Hand Walking
For time:
150m Row
Rest 1:30
150m Row
Rest 1:15
150m Row
Rest 1:00
150m Row
Rest :45
150m Row
Rest :30
150m Row
Rest :15
150m Row
Rest :15
150m Row
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Weightlifting
Rest
“The supreme accomplishment is to blur the line between work and play.”
~Arnold J. Toynbee
~Arnold J. Toynbee
