CrossFit
Skill
One Arm Dumbbell Overhead Squat 9-7-5
(quality of movement is the priority)
2 rounds for time:
21 Deadlifts 155/105
1 Rope Climb
15 Hang Power Cleans 155/105
1 Rope Climb
9 Shoulder to Overhead 155/105
1 Rope Climb
___________________
Competitor 1
Push Press
80% 2×3
85% 3×2
Every 1:00 for 10:00
Odd min: 2 Cleans at 75%
Even min: Ring Muscle-ups (sub maximal effort)
(choose reps prior to start. unbroken)
3 rounds for time:
12 Calories on The Rower
9 Handstand Push-ups
12 Dumbbell Deadlifts 50/35
9 Dumbbell Thrusters
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Competitor 2
Push Press
80% 2×3
85% 3×2
At a moderate intensity:
1k Row
Every 1:00 for 20:00
Odd min: 2 Cleans at 75%
Even min: Ring Muscle-ups (sub maximal effort)
(choose reps prior to start. unbroken)
At a moderate intensity:
1k Row
AMRAP 9:00
9 Calories on The Assault Bike
9 Strict Handstand Push-ups
9 Dumbbell Deadlifts 50/35
9 Dumbbell Thrusters
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Weightlifting
Block Snatch
90% 1.1
-then-
Work up to heavy Single
Snatch Pull
4×4 -choose weight-
Front Squat
85% 2×4
90% 3×3
-then-
2×10 -choose weight-
(Stay lighter on the 10s)
3 rounds -choose weight-
15 DB Rows
15 DB Shoulder press
“Great things are not accomplished by those who yield to trends and fads and popular opinion.”
~Jack Kerouac
