CrossFit
“The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
(rest 1:00 between AMRAP’s)
_______________________________
FitEssentials
For load:
Romanian Deadlift 8-8-5-5 (slow tempo)
*follow each set with 8-12 side plank rotations (each arm)
For load:
12-10-8
Dumbbell Strict Press
Goblet Squat
Strict T2B (scale: strict hanging knee raises)
For cals + reps:
1:00 Row
(rest :30)
1:00 Burpees
(rest :30)
1:00 Row
________________________________
Competitor 1
Back Squat
70% 1.1.1.1.1 (every :20)
75% 1.1.1.1.1 (every :40)
80% 1.1.1.1.1 (every 1:00)
(rest 1:00 during weight changes)
“Not The Chief”
5 rounds for total reps:
AMRAP 3:00
3 Power Snatch 115/85
6 Toes to Bar
9 Wall Ball Shots 20/14
(rest 1:00 between AMRAP’s)
_________________________________
Competitor 2
Back Squat
70% 1.1.1.1.1 (every :20)
75% 1.1.1.1.1 (every :40)
80% 1.1.1.1.1 (every 1:00)
(rest 1:00 during weight change)
Record score for each piece:
75 Double unders
50 Calorie Row
25 Wall Ball Shots 20/14
5 Snatch (full) at 70%
(rest 1:00)
AMRAP 1:00
Toes to Bar
(rest 1:00)
75 Double unders
50 Calorie Row
25 Wall Ball Shots 20/14
5 Snatch (full) at 75%
(rest 1:00)
AMRAP 1:00
Toes to Bar
(rest 1:00)
75 Double unders
50 Calorie Row
25 Wall Ball Shot 20/14
5 Snatch (full) at 80%
_______________________________
Weightlifting
Snatch
80% 2×1
85% 2×1
Clean + Jerk
80% 3(1+1)
Back Squat
80% 4×2
GHD Sit-ups
4×15 -choose weight-
“I’m your huckleberry”
~Doc Holliday
