CrossFit
For load:
Deadlift 3-2-1-1-1
(make consistent increases)
With a partner for time:
50-40-30-20-10
Calorie Row
ABMAT Sit-up
*While partner 1 rows, partner 2 does sit-ups. Once both are complete, switch exercises.
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Competitor 1
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Power Clean 185/125
(choose reps prior to start. unbroken)
(choose reps prior to start. unbroken)
For time:
40 Wall Ball Shots 20/14
30 CTB Pull-ups
20 HSPU
30 Wall Ball Shots
20 CTB Pull-ups
10 HSPU
20 Wall Ball Shots
10 CTB Pull-ups
5 HSPU
Not timed:
5-4-3-2-1
Rope Cimb
*start each round with a 400m run
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Competitor 2
Not timed:
5-4-3-2-1
Rope Cimb
*start each round with a 400m run
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Push-ups
3 rounds:
3:00 to complete
250m Row
Ring Muscle-up (do the same number of reps that you did in :30)
3 rounds:
3:00 to complete
250m Row
Handstand Push-up (do the same distance that you did in :30)
3 rounds:
3:00 to complete
250m Row
Push-up (do the same number of reps that you did in :30)
3 rounds for time:
20 Wall Ball Shots 30/20
40yd Sled Push 225/180
80yd Shuttle Run
40yd Sled Push
20 CTB Pull-ups
(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-
“A goal is not always meant to be reached, it often serves simply as something to aim at.”
~Bruce Lee
~Bruce Lee
