CrossFit
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
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Competitor 1
Strict Press
2×10 (use the same weight as last week)
*follow each set with 20 Toes to Bar
For load:
1RM Weighted Bar Dip
(rest as needed between rounds)
For time:
21-15-9
Back Squat 185/125
Kettlebell Sing 53/35
__________________
Competitor 2
For time:
21 Power Snatch 95/65
3 Rope Climbs
15 Power Snatch
2 Rope Climbs
9 Power Snatch
1 Rope Climb
7:00 to establish:
1 Clean + 1 Thruster
(teams of 3)
For time:
30 Wall Ball Shots 20/14
30 CTB Pull-ups
30 Pistols
30 Single-Arm Dumbbell Snatches 70/50
2 rounds for time:
5 Clusters 135/95
4 Clusters 155/105
3 Clusters 175/115
2 Clusters 195/125
1 Clusters 205/135
__________________
Weightlifting
Snatch
Heavy Single
Clean & Jerk
Heavy Single
“Love all, trust a few, do wrong to none.”
~William Shakespeare
