CrossFit
Skill
Rope Climb
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
10 attempts to establish max load:
20yd Sled Pull
(add weight each attempt. rest as needed)
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Competitor 1
AMRAP 8:00
2 Ring Muscle-ups
2 DBall over the shoulder
(alternate rounds with a partner)
For total reps:
Every 1:00 for 10:00
Odd min: Power Clean 185/125
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
2 rounds:
No rest between exercises. Push to Failure.
Weighted Chin-up
Dumbbell Pullover
Weighted Dip
Supinated Grip Pulldown
Weighted Push-up
*choose loads that allow 8-12 reps on each exercise.
For time:
2k Row
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Competitor 2
3 rounds not timed:
1000m Row
800m Run
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10
Power Clean 225/155
Ring Muscle-up
2 rounds:
No rest between exercises. Push to Failure.
Weighted Chin-up
Dumbbell Pullover
Weighted Dip
Supinated Grip Pulldown
Weighted Push-up
*choose loads that allow 8-12 reps on each exercise.
3 rounds for time:
20 Calorie Row
40yd Sled Push 225/180
80yd Shuttle Run
40yd Sled Push
20 Burpees
(alternate rounds with a partner)
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Weightlifting
Power Snatch
Work up to Heavy 2×2
(Shoot for same weight as last week’s double)
Power Clean + Jerk
Work up to Heavy 2(2+1)
(Shoot for same weight as last week’s double)
Snatch Push Press
3×5 -choose weight-
Box Step-ups
3×10 -choose weight-
“That which does not kill us makes us stronger.”
~Friedrich Nietzsche
~Friedrich Nietzsche
