CrossFit
5 rounds for load:
5 Bench Press + 3 Plyo Push-ups
(start a round every 2:00)
For total reps
Every 1:00 for 10:00
Handstand Push-ups
(choose reps prior to start. unbroken)
“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-ups
_______________
Competitor 1
Every 1:30 for 12:00
1 Power Clean + 1 Hang Clean (AK) + 1 Jerk
(add 10lbs/5lbs each set)
Clean + Jerk (floating cleans/pause jerk)
70% 2+2
75% 2+2
80% 2+1, 1+2
85% 1+1
5 rounds for load:
4 Front Squats + 4 Russian Curls
(start a round every 2:00)
For time:
42 Kettlebell Swings 53/35
21 Handstand Push-ups
30 Kettlebell Swings
15 Handstand Push-ups
18 Kettlebell Swings
9 Hanstand Push-ups
6 Kettlebell Swings
3 Handstand Push-ups
________________
Competitor 2
Every 1:30 for 12:00
1 Power Clean + 1 Hang Clean (AK) + 1 Jerk
(add 10lbs/5lbs each set)
Clean & Jerk (floating cleans/pause jerk)
70% 2+2
75% 2+2
80% 2+1, 1+2
85% 1+1
5 rounds for load:
4 Front Squats + 4 Russian Curls
(start a round every 2:00)
For time:
50 Calorie Row
25 Handstand Push-ups
40 Calorie Row
20 Handstand Push-ups
30 Calorie Row
15 Handstand Push-ups
20 Calorie Row
10 Handstand Push-ups
10 Calorie Row
5 Handstand Push-ups
__________________
Weightlifting
Slow Block Pull + Power Snatch
85% 3x (1+2)
Slow Block Pull + Power Clean
85% 3x (1+2)
Snatch Push Press
5×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Hope is a feeling that life and work have meaning. You either have it or you don’t, regardless of the state of the world that surrounds you.”
~Vaclav Havel
