CrossFit
For load:
Strict Press 4-4-4-4-4
For time:
27-21-15-9
Push-up
Toes to Bar
Ball Slam 20/14
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Competitor 1
Not timed:
21-15-9
Calorie Row
Kipping Handstand Push-up
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
AMRAP 5:00
Bar Muscle-up
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Seated Row
8-12 Curl
(alternate rounds with a partner)
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Front Military Press
8-12 Chest Press
8-12 Triceps Extension
(alternate rounds with a partner)
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Competitor 2
Not timed:
21-15-9
Calorie Row
Calorie Assault Bike
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
For time:
30 Weighted Chin-ups at 50% of 1RM
30 Weighted Dips at 50% of 1RM
(partition as needed)
3 rounds not timed:
15 Pullover (choose weight)
12 Strict Handstand Push-up
9 Bar Muscle-up
(no rest between exercises. rest as needed between rounds)
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Aerobic Capacity
AMRAP 30:00
Row 15-25-35-45 Calories
30m Farmers Walk
2 rounds:
8-12 Side Plank Rotations (each side)
8-12 Quadraped K2E (each side)
8-12 Suprman
8-12 Glute-Bridge
(:02 pause in each position)
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Weightlifting
Power Snatch + Overhead Squat
3(2+2) -choose weight-
Power Clean + Jerk
3(2+2) -choose weight-
Romanian Deadlift
5×10 -choose weight-
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~George Orwell
~George Orwell
