CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
AMRAP 15:00
150m Run
15 Dumbbell Thrusters 50/35
30 Double unders
3 DBall Over the Shoulder 150/80
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Competitor 1
Front SquatJerk
Work to a heavy set of 2
90% of heavy set: 2×2
80% of heavy set: 2×3
Front Squat
3×3 -choose weight-
*follow each set with 3 nordic curls
Strict Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
3 rounds not timed:
25 Ring Rows
25 Hand Release Push-ups
25 Air Squats
400m Jog
(wear a vest 20/14)
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Competitor 2
Power Snatch
2×3 -choose weight-
3×2 -choose weight-
Back Squat
Work to a heavy set of 5
90% of heavy set: 2×5
For load:
Dumbbell Pullover 8-8-8-8-8
(make consistent 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)
3 rounds not timed:
25 Ring Rows
25 Hand Release Push-ups
25 Air Squats
400m Jog
(wear a vest 20/14)
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Weightlifting
Rest
“Respect the burden.”
~Napoleon Bonaparte
