CrossFit
For load:
Bench Press 5-3-3-2-2-2
(make consistent increases)
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
*follow each set with 10 push-ups
(alternate with a partner. both row all distances)
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Competitor 1
5 rounds for load:
2 Tempo Close Grip Bench Press 3131
2 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
For reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
AMRAP 7:00
10 Power Snatches 75/55
3 Bar Muscle-ups
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Competitor 2
5 rounds for load:
2 Tempo Close Grip Bench Press 3131
2 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
3 rounds at your mile pace:
400m Run
200m Recovery Jog
For reps:
Every 1:00 for 10:00
Odd min: Strict Ring Muscle-ups
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
3 rounds at your mile pace:
400m Run
200m Recovery Jog
AMRAP 7:00
10 Power Snatches 75/55
3 Bar Muscle-ups
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Weightlifting
Split Jerk drills
(15mins)
Power Snatch + OHS
85% 4(1+1)
Power Clean + Push Press
85% 4(1+1)
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
“Believe you can and you’re halfway there.”
~Theodore Roosevelt
~Theodore Roosevelt
