CrossFit
For load:
Hang Power Clean 5-3-3-2-2-2
(make consistent increases)
For time:
2k Row
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Competitor 1
5 rounds for load:
3 Weighted Chin-ups
3 Weighted Dips
(rest 1:30 between rounds)
AMRAP 14:00
35 Double unders
21 Wall Ball Shots 30/20
7 Ring Muscle-ups
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Cable Row
8-12 Dumbbell Curl
30-50 Gripper
3 rounds not timed:
15 Nautilus AB1
15 Toes to Bar
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Competitor 2
Not timed:
400m Run
21 Toes to Bar
21 Back Extensions
400m Run
15 Toes to Bar
15 Back Extensions
400m Run
9 Toes to Bar
9 Back Extensions
5 rounds for load:
3 Weighted Chin-ups
3 Weighted Dips
(rest 1:30 between rounds)
3 rounds for time:
50 Double unders
30 Wall Ball Shots 30/20
10 Ring Muscle-ups
(rest 1:30 between rounds)
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Cable Row
8-12 Dumbbell Curl
30-50 Gripper
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Weightlifting
Power Snatch + Hang Snatch
75% 2(2+1)
80% 2(2+1)
85% 2(2+1)
Hang Power Clean + Push Press
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
DB single leg RDLs
3×8 -choose weight-
(Hold one dumbbell in opposite arm of standing leg)
Waiter Squats
3×8 -choose weight-
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Aerobic Capacity
3 rounds:
5:00 Row for Cals
(rest 5:00 between rounds)
*Accumulate 45-90s Side Plank ea. arm during rest
Goal: Pace to increase effort each round – show increase in cals
Not For Time:
400m Single arm Farmer’s Carry – switch arms every 50m (200m/arm)
“Adversity is the first path to truth.”
~Lord Byron
~Lord Byron
