CrossFit
For time:
50 Calorie Row
50 Wall Ball Shots
50 Sit-ups
( rest 5:00)
For time:
40 Calorie Row
40 Wall Ball Shots
40 Sit-ups
(rest 3:00)
For time:
30 Calorie Row
30 Wall Ball Shots
30 Sit-ups
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Competitor 1
For load:
Every 1:00 for 10:00
2 Split Power Cleans (blocks) + 2 Split Jerks
(make consistent increases)
Front Squat
Build to a heavy set of 1
85% of heavy set: 5×1 (every 1:00)
Strict Press
70% 1×3
80% 2×2
90% 3×1
Not timed:
50 Calories on the Assault Bike
50 Ring Rows
50 Push-ups
50 Air Squats
25 Calories on the Assault Bike
25 Ring Rows
25 Push-up
25 Air Squats
(wear a vest 20/14)
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Competitor 2
Power Snatch
2×3 -choose weight-
3×2 -choose weight-
Back Squat
Build to a heavy set of 1
85% of heavy set: 5×1 (every 1:00)
For load:
Every 1:00 for 10:00
Odd min: 8 Barbell Pullover
Even min: 5 Weighted Bar Dip
(make consistent increases. do not push to failure)
10 rounds not timed:
3 Strict Handstand Push-ups
5 Strict Pull-ups
7 Burpees
(wear a vest 20/14)
Face Pulls
5×15 -choose weight-
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Weightlifting
Rest
“It is our choices… that show what we truly are, far more than our abilities.”
~J. K. Rowling
~J. K. Rowling
