CrossFit
Skill
Turkish Get-up
Deadlift
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with a :15 handstand hold
For time:
30 Over the Box Jumps 20″ (may use hands)
50 Ball Slams 20/14
70 Russian Kettlebell Swings 70/44
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Competitor 1
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1
Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2
1.5 Press
3×3 -choose weight-
(strict, controlled movement. no bounce)
AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)
10 rounds for time:
10 Ring Rows
10 Push-ups
100m Run
(wear a vest 20/14)
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Competitor 2
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1
Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2
AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)
For total reps:
Every 1:00 for 10:00
Odd min: Tempo Ring Pull-up 3131
Even min: Tempo Ring Dip 3131
(choose reps prior to start. unbroken)
For time:
30 Calories on the Assault Bike
45′ DBall Carry 150/100
15 DBall Over the Shoulder
45′ DBall Carry
20 Calories on the Assault Bike
45′ DBall Carry
10 DBall Over the Shoulder
45′ DBall Carry
10 Calories on the Assault Bike
45′ DBall Carry
5 DBall Over the Shoulder
45′ DBall Carry
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Weightlifting
Rest
“There is something about building up a comradeship – that I still believe is the greatest of all feats – and sharing in the dangers with your company of peers. It’s the intense effort, the giving of everything you’ve got. It’s really a very pleasant sensation.”
~Edmund Hillary
