CrossFit
For total reps:
Every 1:00 for 10:00
Even min: Handstand Push-up
Odd min: Toes to Bar
(choose reps prior to start. unbroken)
For Time:
15 Overhead Squat 75/55
30 Pull-up
15 Overhead Squat
45 Burpee to a 6″ reach
15 Overhead Squat
30 Pull-up
15 Overhead Squat
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Competitor 1
Hang Power Clean (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
Deficit Clean Pull
90% 2×3
100% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
2 rounds:
25 GHD Sit-up
50 Double under
25 Back Extension
50 Air Squat
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Competitor 2
Not timed:
Assault Air Runner
350-250-150-350-250-150
(alternate with a partner)
Hang Power Clean (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
Deficit Clean Pull
90% 2×3
100% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
2 rounds:
25 GHD Sit-up
50 Double under
25 Back Extension
50 Air Squat
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FitEssentials
For load:
8-8-5-5
Deadlift (:03 eccentric)
Single-Arm DB Push Press (each arm)
(rest as needed between rounds)
–
AMRAP 15:00
200m Farmer’s Walk (moderate load)
400m Row
16 Single-Arm DB Waiter’s Squat (8 each arm)
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Weightlifting
NHNF Snatch + Snatch
70% 1+1
75% 1+1
Snatch
75% 1×2
80% 4×2
Snatch Pull
95% 5×4
Back Squat
80% 6×3
“Friendship is a sheltering tree.”
~Samuel Taylor Coleridge
~Samuel Taylor Coleridge
