CrossFit
Skill
Bar Muscle-up
For load:
Every 1:00 for 20:00
Min 1-5: Clean + Jerk + Power Clean + Thruster
Min 6-10: Clean + Jerk + Power Clean
Min 11-15: Clean + Jerk
Min 16-20: Clean
(increase weight every minute)
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Competitor 1
Front SquatJerk
Work to a heavy set of 1
85% of heavy set: 5×1
Front Squat
2×3 -choose weight-
3×2 -choose weight-
*follow each set with 3 nordic curls
Strict Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
75% 1×8
Not timed: (wear a vest 20/14)
400m Jog
5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats
800m Jog
5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats
400m Jog
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Competitor 2
Power Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
Back Squat
Work to a heavy set of 3
90% of heavy set 2×2
80% of heavy set 2×3
For load:
Barbell Pullover 12-10-8-6-6
(make consistet increases)
For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Pull-ups
Even min: Strict Ring Dips
(choose reps prior to start. unbroken)
Not timed:
400m Jog
5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats
800m Jog
5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats
400m Jog
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Weightlifting
Rest
“My best friend is the one who brings out the best in me.”
~Henry Ford
