CrossFit
For total reps:
AMRAP 3:00
10 Handstand Push-ups
20 Burpees to a plate 45lbs
30 Kettlebell High Pulls 53/35
40 Sit-ups
50 Double unders
Rest 2:00
AMRAP 4:00
10 Handstand Push-ups
20 Burpees to a plate 45lbs
30 Kettlebell High Pulls 53/35
40 Sit-ups
50 Double unders
Rest 2:00
AMRAP 5:00
10 Handstand Push-ups
20 Burpees to a plate 45lbs
30 Kettlebell High Pulls 53/35
40 Sit-ups
50 Double unders
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Competitor 1&2
Every 1:00 for 10:00
3 Snatch Push Press + 1 OHS at 70%
Snatch
70% 1×1
75% 2×1
80% 3×1
85% 1×1
For total reps:
Every 1:00 for 14:00
Odd min: 1 Strict CTB Pull-up + CTB Pull-ups
Even min: 7 Calories on The Assault Bike
(choose reps prior to start. unbroken)
3 rounds for time:
400m Run
7 Back Squats 225/155
21 Double unders (unbroken)
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Weightlifting
Snatch
85% 2×2
80% 2×2
Snatch Pull
105% 4×3
Back Squat
80% 3×4
85% 2×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
