CrossFit
Bench Press
Build to a heavy set of 5
100% of heavy set: 4,3,2,1
*follow each set with 1 rope climb
For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar
10 rounds for time:
10 Kettlebell High Pulls 70/53
10 Push-ups
_______________________
Competitor 1
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-
Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)
AMRAP 3:00
9 DBall over the shoulder 150/80
12 Dumbbell Thrusters 50/35
15 GHD Sit-ups
Max Calories on the Assault Bike
(rest 3:00)
AMRAP 5:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike
(rest 3:00)
AMRAP 7:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike
_________________________
Competitor 2
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-
Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)
Snatch Pull
3×3 -choose weight-
For time:
21 Front Squats 135/95
500m Row
(rest 3:00)
15 Front Squats 155/105
500m Row
(rest 3:00)
9 Front Squats 185/125
500m Row
(rest 3:00)
6 Front Squats 205/135
500m Row
(rest 3:00)
3 Front Squats 225/155
500m Row
_________________________
Weightlifting
Front Squat
Test 5rm
Power Snatch
75% 4×2
3-Position Snatch Pull
3×3 -choose weight-
“Give people enough guidance to make the decisions you want them to make. Don’t tell them what to do, but encourage them to do what is best.”
~Jimmy Johnson
