CrossFit
For load:
Turkish Get-up 1-1-1-1-1
For time:
100 Double unders
100 Double unders
For time:
400m Run
100m Farmers Carry 53/35
800m Run
100m Farmers Carry
400m Run
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Competitor 1
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Jerks
(add 10lbs/5lbs each set)
AMRAP 9:00
3 Ring Muscle-ups
30 Double unders
30 Double unders
3 Strict Handstand Push-ups
For time:
400m Run
100m Farmers Carry 70/53
800m Run
100m Farmers Carry
400m Run
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Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Jerks
(add 10lbs/5lbs each set)
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10
Ring Muscle-up
Strict Hadstand Push-ups
(alternate rounds with a partner. each set unbroken.)
2 rounds:
Push to failure. No rest between exercises.
Dumbbell Pullover
Chin-up
Seated Row
Parallel Bar Dip
Zottman Curl
*choose loads that allow 8-12 reps on each exercise.
For time:
400m Run
100m Farmers Carry 70/53
800m Run
100m Farmers Carry
400m Run
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Weightlifting
Jerk Drills
(10 mins)
Power Clean + Hang Clean & Jerk
Work up to Heavy 1+1
Power Snatch + Hang Snatch (AK)
85% 4(1+1)
Box Step-ups
4×10 -choose weight-
“The universe is built on a plan the profound symmetry of which is somehow present in the inner structure of our intellect.”
~Paul Valery
~Paul Valery
