CrossFit
For load:
Power Snatch 3-2-2-1-1-1
(make consistent increases)
10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Burpees to a 6″ reach
:15 Rest
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Competitor 1
For load:
Every 1:00 for 10:00
3 Power Snatches
(make consistent increases)
For reps:
Every 1:00 for 10:00
Odd min: Ring Muscle ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
4 rounds for time:
15 Pull-ups
15 Wall Ball Shots 20/14
(rest 3:00)
3 rounds for time:
15 Ring Dips
15 Kettlebell Swings 53/35
(rest 3:00)
2 rounds for time:
15yrds Hand Walk
15 Calories on the Assault Bike
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Competitor 2
For load:
Every 1:00 for 10:00
3 Power Snatches
3 Power Snatches
(make consistent increases)
For reps:
1:00 Strict Muscle-ups
1:00 Rest
1:00 Strict Handstand Push-ups
1:00 Rest
1:00 Hand walking in 10′ increments
3 rounds:
4:00 to complete
250m Row
Strict Muscle-ups (hit the same number that you hit in 1:00)
3 rounds:
4:00 to complete
250m Row
Strict Handstand Push-ups (hit the same number that you hit in 1:00)
3 rounds:
4:00 to complete
250m Row
Hand walking in 10′ increments (hit the same number that you hit in 1:00)
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Weightlifting
High Pull + Power Snatch
85% 4(1+2)
High Pull + Power Clean
85% 4(1+2)
Strict Press
2×5 -choose weight-
3×3 -choose weight-
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
“If there is to be any peace it will come through being, not having.”
~Henry Miller
~Henry Miller
