CrossFit
For load:
Deadlift 3-3-3-3-3
(make consistent increases)
For time:
50 Burpees
1:00 L-Sit Hold
10 Rope Climbs
1:00 Handstand Hold
100 Sit-ups
1:00 Wall Sit Hold
10 Wall Walks
1:00 L-Sit Hold
50 Burpees
______________
Competitor 1
For load:
Power Snatch 5-5-5-5-5 (T&G)
(make consistent increases)
AMRAP 10:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 53/35
For reps:
Every 1:00 for 10:00
Odd min: Strict Pull-ups
Even min: 30′ Hand Walk
(choose reps prior to start. unbroken)
For time:
25 Calories on the Assault Bike
50 Chest to Bar Pull-ups
75 Double unders
_______________
Competitor 2
For load:
Power Snatch 5-5-5-5-5 (T&G)
(make consistent increases)
Record each score
0:00-10:00 to Establish:
1RM Weighted String Muscle-up
10:00-15:00 to Establish:
3RM Strict Deficit Handstand Push-up (depth)
15:00-25:00 to Establish:
1RM Weighted Legless Rope Climb
25:00-30:00 to Establish:
Max Distance Hand Walk (unbroken)
With a partner for time:
30 Synchronized CTB Pull-ups
50 One Arm Kettlebell Snatches (alt arms)
30 Synchronized Pull-ups
50 Burpees to a 6″ reach
30 Synchronized Toes to Bar
50 Over the Box Jumps 24/20
30 Synchronized Pull-ups
50 Calories on the Assault Bike
30 Sychronized CTB Pull-ups
(share work anyhow on non-sychronized movements)
____________________
Weightlifting
High Pull + Power Snatch
85% 2(1+2)
90% 2(1+1)
High Pull + Power Clean & Jerk
85% 2(2+1)
90% 2(1+1)
Strict Press
2×4 -choose weight-
3×3 -choose weight-
4 rounds:(choose weight)
10 GHD Sit-ups
8 Weighted Dips
“The true delight is in the finding out rather than in the knowing.”
~Isaac Asimov
~Isaac Asimov
