CrossFit
For load:
Weighted Bar Dip 3-2-2-1-1-1
(make consistent increases)
AMRAP 20:00
200m Run
3 Pull-ups
200m Run
6 Pull-ups
200m Run
9 Pull-ups
200m Run
12 Pull-ups
200m Run
15 Pull-ups
200m Run
18 Pull-ups
*continue increasing by 3’s until time expires
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Competitor 1
Muscle Snatch
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 5 box jumps 24/20
Back Squat
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 2 nordic curls
10 rounds for calories + reps:
1:00 Row for Calories
:15 Transition
:30 Sit-ups
:15 Transition
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Competitor 2
Not timed:
6 Strict Handstand Push-ups
1:30 Row
9 Strict Handstand Push-ups
1:30 Row
12 Strict Handstand Push-ups
1:30 Row
15 Strict Handstand Push-ups
1:30 Row
18 Strict Handstand Push-ups
(increase calories on each round of row)
3 rounds for time:
5 Squat Snatches 135/95
4 Squat Snatch 155/105
3 Squat Snatch 185/125
2 Squat Snatch 205/135
1 Squat Snatch 225/155
(rest 3:00)
Back Squat
65% 3×10
*follow each set with 20 toes to bar
5 rounds for calories:
:20 Row
:40 Rest
(rest 5:00)
5 rounds for calories:
:40 Row
:20 Rest
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Weightlifting
Block Snatch
80% 2×3
85% 2×2
90% 1×1
Snatch Pull
4×3 -choose weight-
Front Squat
85% 4×3
12-10-8-6 (choose weight)
DB rows (each arm)
DB Shoulder press
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