CrossFit
Skill
Muscle-ups
(ring or bar)
For time:
250m Row
25 Bench Press 135/95
500m Row
50 Pull-ups
500m Row
25 Bench Press
250m Row
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Competitor 1
Snatch Push Press + Overhead Squat
4+1 -choose weight-
3+2 -choose weight-
2+3 -choose weight-
1+4 -choose weight-
Snatch
70% 1×3
75% 1×3
80% 3×2
Back Squat
65% 1×8
70% 1×8
80% 1×5
85% 1×3
For time:
50 Double Unders
5 DBall Over the Shoulder 150/100
40 Double Unders
4 DBall Over the Shoulder
30 Double Unders
3 DBall Over the Shoulder
20 Double Unders
2 DBall Over the Shoulder
10 Double Unders
1 DBall Over the Shoulder
_______________
Competitor 2
Snatch Push Press + Overhead Squat
5(5+1) -choose weight-
Snatch
70% 1×3
75% 1×3
80% 3×2
For load:
Back Squat 5-5-5-5-5
*follow each set with 2 Nordic Curls – :05 Eccentric
(make consistent increases)
Every 1:00 for 20:00
Min 1: 15 GHD Sit-ups
Min 2: 12 Calories on The Assault Bike
Min 2: 9 Box Jump Burpees 24/20
Min 3: 6 Bar Muscle-ups
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Weightlifting
Block Snatch
85% 3×2
90% 2×1
Snatch Pull
4×3 -choose weight-
Back Squat
80% 1×4
84% 1×4
88% 1×4
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
4×10 -choose weight-
All we need to make us really happy is something to be enthusiastic about.
~Charles Kingsley
~Charles Kingsley
