CrossFit
For load:
Deadlift 3-2-2-1-1-1
(make consistent increases)
3 rounds for time:
400m Run
25 Wall Ball Shots 20/14
3 Rope Climbs
25 Pull-ups
_______________
Competitor 1
Skill
Strict Bar Muscle-ups
5 rounds for load:
5 Tempo Close Grip Bench Press 3131
5 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
(start every minute with 20 double unders)
3 rounds for time:
400m Run
25 Wall Ball Shots 20/14
3 Rope Climbs
25 Pull-ups
________________
Competitor 2
Skill
Strict Bar Muscle-ups
5 rounds for load:
5 Tempo Close Grip Bench Press 3131
5 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
For time:
400m Run
3 Legless Rope Climbs
90′ Hand Walk
400m Run
2 Legless Rope Climbs
60′ Hand Walk
400m Run
1 Legless Rope Climbs
30′ Hand Walk
2 rounds for time:
75 Double unders
50 Wall Ball Shots 20/14
25 CTB Pull-ups
~then~
AMRAP 5:00
Ring Muscle-ups
_________________
Weightlifting
High Pull + Power Snatch
85% 1(1+2)
90% 3(1+1)
High Pull + Power Clean + Push Press
85% 1(2+1+1)
90% 3(1+1+1)
Strict Press
Find 2RM
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
“No problem can withstand the assault of sustained thinking.”
~Voltaire
~Voltaire
