CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)
AMRAP 15:00
15 Box Jumps 24/20
12 Shoulder to Overhead 115/75
9 Toes to Bar
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Competitor 1
Barbell Cycling
Power Snatch 10-10-10
(Speed and efficiency are the focus)
5rounds for load:
3 Tempo Close Grip Bench Press 3131
3 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
AMARP 13:00
7 CTB Pull-ups
11 Kettlebell Swings 54/35
7 Handstand Push-ups
11 Box Jumps 24/20
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Competitor 2
Barbell Cycling
Power Snatch 10-10-10
(Speed and efficiency are the focus)
5rounds for load:
3 Tempo Close Grip Bench Press 3131
3 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
For time:
15-12-9-6-3
Strict Handstand Push-ups
Over the Box Jump 24/20
Kettlebell Swing 53/35
For time:
400m Run
15 Muscle-Ups
400m Run
12 Muscle-Ups
400m Run
9 Muscle-Ups
*run 200m at every break in muscle-ups
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Weightlifting
Power Snatch + OHS
85% 1(1+2)
90% 3(1+1)
Power Clean + Push Press
85% 1(1+1)
90% 3(1+1)
Floating Snatch Pull
4×3 -choose weight-
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
“The ability to learn faster than your competitors may be the only sustainable competitive advantage”
~Arie de Geus
