CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
For time:
200m Run
20 Kettlebell Deadlift 70/53
200m Run
30 Toes to Bar
200m Run
40 Wall Ball Shots 20/14
200m Run
50 Sit-ups
200m Run
60 Air Squats
200m Run
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Competitor 1
Snatch
Build to a heavy set of 2
For time:
70% of heavy set: 1×15
Clean + Front SquatJerk + Jerk
Build to a heavy set of 1+1+1
For time:
70% of heavy set: 15(1+1+1)
Back Squat
Build to a heavy set of 6
For time:
70% of heavy set: 1×30
3 rounds not timed:
20 Nautilus AB1
15 Toes to Bar
10 Kettlebell Suit Case Deadlift (each side) 53/35
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Competitor 2
3 rounds not timed:
20 Nautilus AB1
15 Toes to Bar
10 Kettlebell Suit Case Deadlift (each side) 70/53
Snatch
Build to a heavy set of 2
For time:
90% of heavy set: 3×1
80% of heavy set: 5×1
70% of heavy set: 7×1
Clean + Front SquatJerk + Jerk
Build to a heavy set of 1+1+1
For time:
90% of heavy set: 3(1+1+1)
80% of heavy set: 5(1+1+1)
70% of heavy set: 7(1+1+1)
Back Squat
Build to a heavy set of 6
3 rounds for time:
400m Run
10 Back Squat at 70% of heavy set
10 Alternating Kettlebell Press (each arm) 35/26
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Weightlifting
Power Snatch + Hold*
75% 3(3+1)
80% 2(2+1)
(* hold catch position for 3s before standing)
Power Snatch + Hold*
75% 3(3+1)
80% 2(2+1)
(* hold catch position for 3s before standing)
Push Press + Hold*
75% 4(3+1)
(*hold catch position for 5s before lowering)
Single Arm Farmer Carry
4×50′ both arms -choose weight-
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
~Colin Powell
~Colin Powell
