CrossFit
For load:
Strict Press 3-2-2-1-1-1
(make consistent increases)
For time:
50 Sit-ups
25 Toes to Bar
50 Sit-ups
5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpees
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Competitor 1
Clean from blocks (AK)
70% 2×2
75% 1×1
80% 2×1
85% 3×1
5 rounds for load:
3 Front SquatJerks
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
AMRAP 12:00
6 Ring Rows
12 Air Squats
6 Push-ups
12 Steps Walking Lunge
*wear a vest 20/14
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Competitor 2
At a moderate load:
Every 1:00 for 10:00
2 Power Snatches from blocks (AK)
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: Strict CTB Pull-ups
Even min: Strict Deficit Handstand Push-ups 6″/4″
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
2 rounds no measure:
50 Push-ups
50 Ring Rows
50′ Hand Walk
50 Air Squats
2 rounds for calories:
:20 Assault Bike
1:40 Rest
:40 Assault Bike
1:20 Rest
1:00 Assault Bike
2:00 Rest
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Weightlifting
Rest
“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.”
~Carl Jung
~Carl Jung
