CrossFit
Skill
Dumbbell Pullover
5 rounds for load:
5 Bench Press
3 Weighted Chin-up
(rest 2:00 between rounds. make consistent increases)
For time:
30 Kettlebell Swings 53/35
60 Sit-ups
30 Parallel Bar Dips
60 Pull-ups
30 Parallel Bar Dips
60 Sit-ups
30 Kettlebell Swings 53/35
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Competitor 1
5 rounds for load:
1 Push Press + 1 Pause Jerk + 1 Jerk
*follow each round with 1 rope climb
(make consistent increases)
Not timed:
15 Dumbbell Power Clean 50/35
15 Dumbbell Shoulder to Overhead 50/35
15 Dumbbell Deadlifts 50/35
15 Dumbbell Thrusters 50/35
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
For time:
30 Kettlebell Swings 53/35
60 Sit-ups
30 Parallel Bar Dips
60 Pull-ups
30 Parallel Bar Dips
60 Sit-ups
30 Kettlebell Swings 53/35
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Competitor 2
With a partner for time:
15 Dumbbell Power Cleans 70/50
15 Dumbbell Shoulder to Overhead 70/50
15 Dumbbell Thrusters 70/50
(alternate with a partner after each exercise)
(alternate with a partner after each exercise)
For time:
3 Legless Rope Climbs
15 DBall over the shouder 150/100
15 Ring Muscle-up
2 Legless Ropw Climbs
15 DBall over the shoulder
15 Ring Muscle-up
1 Legless Rope Climb
Not timed:
40 Frog Squats
45′ Bear Crawl Forward
45′ Bear Crawl Backwards
40 Kick Sits (alt legs)
45′ Bear Crawl Forward
45′ Bear Crawl Backwards
40 Half Hindu Push-ups
45′ Bear Crawl Forward
45′ Bear Crawl Backwards
2 rounds for time: (record each round)
80yd Sled Push Shuttle 225/180
80yd Shuttle Run
40yd Sled Push
80yd Shuttle Run
40yd Sled Push
80yd Shuttle Run
80yd Sled Push Shuttle
(alternate rounds with a partner)
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Weightlifting
Power Snatch
80% 3×2
Power Clean + Jerk
80% 3(2+1)
Clean Pull
90% 3×3
“Silence is as deep as eternity, speech a shallow as time.”
~Thomas Carlyle
~Thomas Carlyle
