CrossFit
For time:
1000m Run
75 Double unders
25 Toes to Bar
25 Over the Box Jumps 24/20
25 Toes to Bar
75 Double unders
1000m Row
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Competitor 1
Power Snatch + Snatch
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
*based on power snatch 1rm
Snatch Pull
4×3 -choose weight-
Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
75% 1×8
Not timed:
30-20-10
Burpees
Double unders
Back Extensions
Double unders
Toes to Bar
Double unders
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Competitor 2
Muscle Snatch
2×3 -choose weight-
3×2 -choose weight-
Snatch
2×3 -choose weight-
3×2 -choose weight-
Front Squat
4×4 -choose weight-
3 rounds not timed:
30 Calories on the Assault Bike
200m Jog
30 Russian Kettlebell Swings 70/53
200m Jog
30 GHD Sit-ups
200m Jog
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Weightlifting
Block Power Snatch + Snatch
85% 3(1+1)
Snatch Deadlift
3×5 -choose weight-
Front Squat
5×8 -choose weight-
4 rounds
12 Face Pulls
AMRAP Push-ups
“The woods are lovely, dark and deep. But I have promises to keep, and miles to go before I sleep.”
~Robert Frost
