CrossFit
For load:
Every 1:00 for 20:00
Min 1-5: 3 Thruster
Min 6-10: 2 Power Clean & Push Press
Min 11-15: 1 Clean & Jerk
Min 16-20: 3 Front Squat
*start every minute with 5 push-ups
(make consistent increases)
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FitEssentials
For load:
Axle Front Squat 8-8-8-8
*follow each set with :30 ring rows or strict pull-ups
AMRAP 10:00
6 Waiter’s Squats Rt-Arm
12 Single-Arm Bent Dumbbell Row (alt arms)
6 Waiter’s Squats Lt-Arm
200m Row
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Competitor 1&2
Score each workout by total reps.
Choose reps prior to start. Each round unbroken.
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Front Squat (from ground) 225/155
*start each round with 5 box jumps 24/20
800m Recovery Jog
Every 1:00 for 10:00
Odd min: CTB Pull-up
Even min: Clean (full) 185/125
*start each round with a 10′ hand walk
800m Recovery Jog
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Power Clean 135/95
*start each round with 15 double under
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Weightlifting
Pause Snatch + Push Press + OHS
75% 2(1+3+1)
-then-
80% 3×2 (snatch only)
Block Snatch Pull
115% 4×4
Back Squat
80% 4×4
Ground Based Twist
4×15 -choose weight-
(15 each side)
“It is the fight alone that pleases us, not the victory.”
~Blaise Pascal
~Blaise Pascal
