CrossFit
3 rounds for total reps:
1:00 Burpees to a 6″ reach
1:00 Sit-ups
1:00 Double unders
1:00 Rest
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
___________________
Competitor 1
For load:
Every 1:00 until you miss a weight twice
1 Clean & Jerk
(start at 135/95 add 10lbs/5lbs each set)
With a partner for time:
20 Back Squats 185/125
80 Kipping Handstand Push-ups
20 Back Squats 205/135
80 Box Jumps 24/20
20 Back Squats 225/155
80 Burpees to a 6″ reach
6 rounds for calories:
:30 Row
:30 Rest
___________________
Competitor 2
For load:
Every 1:00 until you miss a weight twice
1 Clean & Jerk
(start at 185/125 add 10lbs/5lbs each set)
With a partner for time:
20 Back Squats 225/155
80 Strict Handstand Push-ups
20 Back Squats 275/185
80 Box Jumps 24/20
20 Back Squats 315/205
80 Burpees to a 6″ reach
5 rounds for calories:
:10 Assault Bike
:50 Rest
(rest 5:00)
4 rounds for calories:
:30 Assault Bike
:30 Rest
(rest 4:00)
3 rounds for calories:
:50 Assault Bike
:10 Rest
______________________
Weightlifting
Block Power Snatch + Snatch
Work up to Heavy 1+2
-then-
3(1+1) at same weight
Snatch Pull
2×3 -choose weight-
3×2 -choose weight-
Front Squat
80% 4×4
3 rounds:
10 DB rows (right) -choose weight-
10 DB rows (left) -choose weight-
20 push-ups
“What is the quality of your intent?”
~Thurgood Marshall
~Thurgood Marshall
