CrossFit
5 rounds for load:
3 Front Squats + 3 Back Squats (same weight)
(make consistent increases)
7 rounds for time:
7 Power Cleans 95/65
7 Thrusters 95/65
7 Bar Facing Burpees
__________________
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)
5 rounds for total reps:
Ring Muscle-ups
(rest 1:00)
10 rounds for time:
1 Rope Climb
3 Handstand Push-ups
5 CTB Pull-ups
7 Burpees to a Plate
___________________
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)
Not timed:
30-20-10
Second L-Sit Hold
GHD Sit-ups
Back Extensions
For reps:
:30 Ring Muscle-ups
1:30 Rest
:30 Handstand Push-ups
1:30 Rest
:30 Push-ups
3 rounds:
3:00 to complete
200m Run
Ring Muscle-ups (hit the same number that you hit in :30)
3 rounds:
3:00 to complete
200m Run
Handstand Push-ups (hit the same number that you hit in :30)
3 rounds:
3:00 to complete
200m Run
Push-ups (hit the same number that you hit in :30)
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Weightlifting
1.5 Power Snatch + Power Snatch
80% 4(2+1)
1.5 Power Clean + Power Clean
80% 4(2+1)
Back Squat
85% 2×2
80% 3×5
GHD Sit-ups
4×10 -choose weight-
Weighted Dips
4×8 -choose weight-
“I was taught that the way of progress was neither swift nor easy.”
~Marie Curie
