CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict HSPU
Even min: Strict Pull-up
(choose reps prior to start. unbroken)
“Elizabeth”
For Time:
21-15-9
Power Clean 135/95
Ring Dip
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Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Hand Walk
(choose reps/distance prior to start. unbroken)
7 rounds: (slowest round is score)
350m Row
35 Double under
(rest :45 between rounds)
“Elizabeth”
For Time:
21-15-9
Power Clean 135/95
Ring Dip
15-12-9
No rest between exercises.
Pullover
Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Dumbbell Bent Lateral Raise
12 Ring Row
(alternate rounds with a partner)
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Aerobic Capacity
3 rounds:
3:00 AirRunner/Bike/Ski
2:00 Recovery Walk
3:00 Row
2:00 Recovery Walk
(slightly more cals each round)
AMRAP 5:00
:30 Side Plank (each side)
:30 Plank Shoulder Taps
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Weightlifting
Power Snatch + Drop Snatch
4(2+1) -choose weight-
Power Clean + Hang Clean
4(2+1) -choose weight-
Push Press
5×4 -choose weight-
“I just love working hard. I love being part of a team; I love working toward a common goal.”
~Tom Brady
~Tom Brady
