CrossFit
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
(4 burpees every minute)
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Competitor 1
5 rounds for load:
3 Position Power Clean (Ground, BK, AK)
(make consistent increase)
Bench Press
70% 1×5
80% 1×5
85% 1×3
90% 1×2
100% 1×1
For time:
1-3-1-5-1-3-1
1-3-1-5-1-3-1
Ring Muscle-ups
(alternate with a partner)
5 rounds for time:
3 Strict Handstand Push-ups
3 Strict Pull-ups
3 Strict Ring Dips
7 Kipping Handstand Push-ups
7 Kipping Pull-ups
7 Kipping Ring Dips
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Competitor 2
5 rounds for load:
3 Position Power Clean (Ground, BK, AK)
(make consistent increases)
Bench Press
80% 1×3
85% 1×3
90% 2×2
*follow each set with 1 legless rope climb
For time:
6-5-4-3-2
Ring Muscle-up
(alternate with a partner. unbroken)
4 rounds for time:
7 Strict Handstand Push-ups
7 Strict Pull-ups
7 Strict Ring Dips
14 Kipping Handstand Push-ups
14 Kipping Pull-ups
14 Kipping Ring Dips
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Weightlifting
Power Snatch
80% 3×2
Power Clean
80% 3×2
Push Press
80% 3×3
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“There is no perfect time. No perfect opportunity. No perfect situation. No Perfect moment. You either make it happen, or you don’t.”
~Mattie Rogers
