CrossFit
Skill
Chest to Bar Pull-up / Bar Muscle-up
For Time:
400m Assault Runner
40 Single-Arm Dumbbell Snatch (alt arms) 50/35
40 Chest to Bar Pull-up
40 Russian Kettleblell Swing 70/53
40 Burpee to 6” reach
400m Row
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Competitor 1&2
5 rounds for load:
5 Bench Press
8 Bent Row/Seated Row
(alternate rounds with a partner)
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-up
Even min: Toes to Bar
*start every minute with 20 double under
(choose reps prior to start. unbroken)
3 rounds:
No rest between exercises.
8-12 Nautilus Mult-Triceps
6-8 Tempo Seated Dip (:05/:05)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
No rest between exercises.
8-12 Nautilus Mult-Biceps
6-8 Tempo Front Pulldown (:05/:05)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
No rest between exercises.
8-12 Nautilus Rowing Torso
6-8 Tempo Hammer Strength Low Row (:05/:05)
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
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Aerobic Capacity
AMRAP 30:00
1500m Row
1 mile Run (800m SB Carry)
1k Row
800m Run (400m SB Carry)
Tabata Side Plank
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Weightlifting
Pause Power Snatch + Power Snatch
Build to a heavy set of 1+1
(pause just below the knee)
Pause Power Clean (BK) + Power Clean & Jerk
Build to a heavy set of 1+1
Push Press
75% 4×4
“Art is contemplation. It is the pleasure of the mind which searches into nature and which there divines the spirit of which nature herself is animated.”
~Auguste Rodin
~Auguste Rodin
