CrossFit
For load:
Weighted Pull-ups 5-3-2-3-5
(leave 1 rep in the tank every set)
For time:
150 Double unders
3 rounds for time:
20 Ring Push-ups
:30 L-Sit Hold
50 Air Squats
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Competitor 1
Strict Press
Build to a heavy set of 1
For load:
Every 1:00 for 10:00
3 Power Snatches
(add 10lbs/5lbs each set)
Front Squat
3 waves
75% 1×2
80% 1×2
85% 1×2
*follow each set with a 20′ hand walk
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar
3 rounds for time:
20 Dumbbell Power Cleans 50/35
30 Wall Ball Shots 20/14
50 Double unders
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Competitor 2
Back Squat
Build to a heavy set of 1
For load:
Every 1:00 for 10:00
3 Power Snatches
(add 10lbs/5lbs each set)
Weighted Bar Dips
Build to a heavy set of 5
100% of heavy set: 4.3.2.1
*follow each set with 1 legless rope climb
3 rounds for total reps:
8 Barbell Pullovers (same weight as last week)
Kipping Pull-ups (not butterfly)
(rest 1:00 between rounds)
For time:
75 Double Unders
25 Toes to Bar
50′ Hand Walk
25 Wall Ball Shots 30/20
50′ Hand Walk
25 Dumbbell Power Cleans 70/50
50′ Hand Walk
25 Wall Ball Shots
50′ Hand Walk
25 Toes to Bar
75 Double Unders
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Weightlifting
Rest
