CrossFit
2 rounds for time:
800m Run
(alternate rounds with a partner)
4 rounds for time:
10 DB Thrusters (L Arm) 50/35
10 DB Thrusters (R Arm) 50/35
200m Farmer Carry 53/35
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Competitor 1
Power Clean + Push Press
Build to a heavy set of 3
85% of heavy set: 3×3
For load:
Incline Press 5-5-5-5-5-5-5
*follow each set with 3 strict ctb pull-up
3 rounds:
8-12 Hammer Strength DY Row
8-12 Pullover
8-12 MAG Bar Long Row
8-12 Biceps Curl
(alternate rounds with a partner)
(alternate rounds with a partner)
For total calories:
5:00 Air Runner
3:00 Air Bike
1:00 Row
3:00 Air Runner
1:00 Air Bike
5:00 Row
1:00 Air Runner
5:00 Air Bike
3:00 Row
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Competitor 2
Assault Air Runner
350-300-250-200-150-100-50m
(alternate rounds with a partner. 10 ghd sit-up each round)
For load:
Weighted Dip 5-5-5-5-5-5-5
*follow each set with 5 strict ctb pull-up
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
*start every minute with 20 double under
(choose reps prior to start. unbroken)
3 rounds:
8-12 Hammer Strength Front Military Press
8-12 Pec Deck
8-12 Hamer Strength Decline Press
(alternate rounds with a partner)
3 rounds:
8-12 Hammer Strength Low Row
8-12 Pullover
8-12 Hamer Strength High Row
(alternate rounds with a partner)
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Aerobic Capacity
AMRAP 40:00
400m Row
:30 Side Plank (each arm)
300m Row
25 Plank Shoulder Taps (each arm)
200m Row
10 Side plank Rotations (each arm)
40 Calorie Row
200m Farmer’s Walk 53/35
30 Calorie Row
200m Single arm Overhead Carry (switch every 50m)
20 Calorie Row
200m Single arm Front Rack Carry (switch every 50m)
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Weightlifting
Snatch Deadlift + Hang Power Snatch (BK)
4(3+2) -choose weight-
Hang Power Clean (BK) + Pause Jerk*
4(2+2) -choose weight-
*pause at both dip and catch
RDL
65% 4×9
(based on 1rm clean)
“The greatest obstacle to discovery is not ignorance – it is the illusion of knowledge.”
~Daniel J. Boorstin
~Daniel J. Boorstin
