CrossFit
“Jerry”
For time:
1 Mile Run
2K Row
1 Mile Run
___________________
Competitor 1
3 Position Power Clean (AK, BK, Ground)
Work to a heavy set of 1+1+1
90% of heavy set: Max Reps from AK
(Rest :30)
80% of heavy set: Max Reps from BK
(Rest :30)
70% of heavy set: Max Reps from Ground (t&g)
For time:
50 Double Unders
10 Deadlifts 275/185
40 Double Unders
8 Deadlifts
30 Double Unders
6 Deadlifts
20 Double Unders
4 Deadlifts
10 Double Unders
2 Deadlifts
5 rounds for time:
30/20 Calories on the Assault Bike
15 GHD Sit-ups
30′ Hand Walk
15 Box Jumps 24/20
(rest 1:00)
____________________
Competitor 2
3 Position Power Clean (AK, BK, Ground)
Work to a heavy set of 1+1+1
90% of heavy set: Max Reps from AK
(Rest :30)
80% of heavy set: Max Reps from BK
(Rest :30)
70% of heavy set: Max Reps from Ground (t&g)
For time:
50 Double Unders
5 DBall Over the Shoulder 150/100
40 Double Unders
4 DBall Over the Shoulder
30 Double Unders
3 DBall Over the Shoulder
20 Double Unders
2 DBall Over the Shoulder
10 Double Unders
1 DBall Over the Shoulder
5 rounds for time:
30/20 Calories on the Assault Bike
15 GHD Sit-ups
30′ Hand Walk
15 Box Jumps 24/20
(rest 1:00)
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Weightlifting
Power Snatch + Drop Snatch
80% 3x (2+1)
Pause Jerk + Jerk
Work up to Heavy (1+1)
-then-
2x (1+1) @ 90% of Heavy set
Press
70% 1×5
79% 1×3
87% 1×1+ (amrap)
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
