CrossFit
“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts 250/170
25 Box jumps 30/24
50 Pull-ups
100 Wall Ball Shots 20/14
200 Double unders
400m Run with a 45lb plate
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Competitor 1
Power Clean
Work to a Heavy Set of 5 (t&g)
90% of Heavy Set: 3×3 (t&g)
80% of Heavy Set: Max Reps (t&g)
Deficit Snatch Pull
Work to a Heavy Triple
90% of Heavy Triple: 3×3 (:02 pause BK)
5 rounds for load:
5 Axle Deadlift
:20 L-sit Hold
(rest no more than 3:00 between rounds)
AMRAP 7:00
7 Kettlebell Swings 70/53
7 Toes to Bar
7 Box Jumps 24/20
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Competitor 2
Power Clean
Work to a Heavy Set of 5 (t&g)
90% of Heavy Set: 3×3 (t&g)
80% of Heavy Set: Max Reps (t&g)
Deficit Snatch Pull
Work to a Heavy Triple
90% of Heavy Triple: 3×3 (:02 pause BK)
5 rounds for load:
20yrd Farmers Walk (unbroken)
:30 L-sit Hold
(rest no more than 3:00 between rounds)
AMRAP 10:00
10 Deadlifts 155/105
10 Toes to Bar
10 Box Jumps 24/20
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Weightlifting
Snatch Pull & Power Snatch
75% 2×3
80% 1×2
85% 1×1
Power Clean & Power Jerk
80% 3×2
85% 2×2
Press
63% 1×3
72% 1×3
80% 1×3+ (amrap)
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
