CrossFit
Skill
Bar Muscle-ups
5 rounds for load:
3 Power Clean + 3 Push Press
(make consistent increase)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
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Competitor 1
Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
*follow each set with 1 legless rope climb
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
*follow each set with 1 nordic curl (:05 eccentric)
For time:
150 Double unders
For time:
5 DBall Over the Shoulder 150/100
50′ DBall Carry
4 DBall Over the Shoulder
50′ DBall Carry
3 DBall Over the Shoulder
50′ DBall Carry
2 DBall Over the Shoulder
50′ DBall Carry
1 DBall Over the Shoulder
_______________
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
5 rounds for load:
2 Hang Power Clean + 2 Push Jerks
(make consistent increases)
Back Squat
2 Waves:
65% 1×5
70% 1×5
75% 1×5
80% 1×5
(start a set every 2:00)
AMRAP 7:00
7 Axle Ground to Overhead 110/70
14 Russian Kettlebell Swings 70/53
21 Double unders (unbroken)
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Weightlifting
(Rest if you are lifting at the meet)
Snatch
Test 1rm
Clean & Jerk
Test 1rm
“History and experience tell us that moral progress comes not in comfortable and complacent times, but out of trial and confusion.”
~Gerald R. Ford
~Gerald R. Ford
