CrossFit
For load:
Weighted Pull-ups 5-5-3-3-3
(rest as needed)
For time:
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m Run
1 Rope Climb
400m Run
___________________________
CrossFit Competitor
For time:
1-3-1-5-1-3-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)
For time:
1-2-1-2-1
15′ Rope Climbs
(alternate rounds with a partner)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
___________________________
Weightlifting
Power Snatch
75% 5×3
Power Clean + Power Jerk
70% 2+2, 2+2
80% 2+2, 2+2, 2+2
Based on Power Clean 1RM
Front Squat
85% 5×3
DB Bent Over Fly
4×10 -choose weight-
Strict Toes to Bar
4×10
