CrossFit
For load:
Turkish Get-up (each arm) 1-1-1-1-1
(make consistent increases)
AMRAP 6:00
30 Wall Ball Shots 20/14
30 Pull-ups
30 Box Jumps 24/20
30 Push-ups
30 Kettlebell Swings 53/35
30 Burpees
(rest 6:00)
AMRAP 6:00
30 Burpees
30 Kettlebell Swings 53/35
30 Push-ups
30 Box Jumps 24/20
30 Pull-ups
30 Wall Ball Shots 20/14
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Competitor 1
Snatch
Work to a heavy set of 3
100% of heavy set: 10×1
Pause Snatch Pull (:02 BK)
90% 2×3
100% 2×2
Back Squat
Work to a heavy set of 3
100% of heavy set: 10×1
AMRAP 7:00
7 Handstand Push-ups
7 Toes to Bar
7 Russian Kettlebell Swings 70/53
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Competitor 2
Snatch
Work to a heavy set of 3
100% of heavy set: 10 reps for time
Pause Snatch Pull (:02 BK)
90% 2×3
100% 2×2
Back Squat
Work to a heavy set of 3
100% of heavy set: 20 reps for time
AMRAP 20:00
15 Burpees Over The Rower
30 Calorie Row
15 Handstand Push-ups
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Weightlifting
Block Snatch
Work up to Heavy 2
-then-
3×1 @ same weight
Snatch Pull
2×4 -choose weight-
2×3 -choose weight
Front Squat
75% 2×6
80% 3×5
Dumbbell Row
3×12 -choose weight-
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”
~Vince Lombardi
~Vince Lombardi
