CrossFit
7 attempts for load:
DBall Get-up
(Make consistent increases)
For time:
75 Pull-ups
1000m Run
35 Thrusters 95/65
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Competitor 1
Standing Triple Jump
3 attempts for max distance
Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2
Standing Triple Jump
3 attempts for max distance
Deficit Clean Pull
90% 4×3
Front Squat
70% 4×4
3 rounds for calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
(Rest 2:30 between rounds)
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Competitor 2
Standing Triple Jump
3 attempts for max distance
Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2
Standing Triple Jump
3 attempts for max distance
Deficit Clean Pull
90% 4×3
Front Squat
70% 4×4
7 rounds for calories:
:10 Assault Bike Sprint
:50 Rest
(take a 2:50 rest after round 4)
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Weightlifting
Muscle Snatch + Snatch
4(1+2) -choose weight-
Slow Snatch Deadlift (:05)
4×3 -choose weight-
Front Squat
85% 2×2
70% 3×8
-then-
115% Front Squat hold (5+ sec)
Glute-Ham Raise
4×3
(Use assistance if needed)
Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“If I have seen further than others, it is by standing upon the shoulders of giants.”
~Isaac Newton
