CrossFit
For load:
Deadlift 3-3-3
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Handstand Push-ups
(choose reps prior to start. unbroken)
For time with a partner:
30 DBall Over the Shoulder 150/80
60 Burpees
90 Russian Kettlebell Swings 70/44
(one person works at a time. share work anyhow)
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Competitor 1
Barbell Cycling
Every 2:00 for 6:00
10 Push Presses (touch & go)
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Clean (from blocks)
(add 10lbs/5lbs every set)
AMRAP 5:00
45′ Hand Walk
(alternate attempts with a partner)
3 rounds for time:
500m Row
(alternate rounds with a partner)
__________________
Competitor 2
Barbell Cycling
Every 2:00 for 6:00
10 Push Presses (touch & go)
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Clean (from blocks)
(add 10lbs/5lbs every set)
AMRAP 5:00
45′ Hand Walk
(alternate lengths with a partner)
3 rounds:
500m Row (2k Pace)
(rest 2:00 between rounds)
~rest 5:00~
3 rounds for time:
500m Row
(alternate rounds with a partner)
___________________
Weightlifting
Power Snatch
80% 2×3
Power Clean
80% 2×3
Press
Test 1RM
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
