CrossFit
For time in teams of 3:
12 Wall Walks
400m Sled Push 135/90
120 Air Squats
60 Toes to Bar
120 Air Squats
400m Plate Carry (3 plates) 45/35/25
12 Wall Walks
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Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-up
Even min: Strict Handstand Push-up
*start each minute with 5 box jumps 24/20
(choose reps prior to start. unbroken)
For time:
50 Double unders
25 GHD Sit-ups
5 DBall Over the shoulder 150/100
40 Double unders
20 GHD Sit-ups
4 DBall Over the Shoulder
30 Double unders
15 GHD Sit-ups
3 DBall Over the Shoulder
3 rounds not timed:
500m Row
400m Run
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Competitor 2
5 rounds not timed:
500m Row
400m Run
5 rounds for load:
5 Weighted Dip
10 Seated Row
(rest as needed between rounds)
2 rounds for time:
15 Calorie Assault Bike
15 GHD Sit-ups
15 Combo Twist (each arm) 140/90
1 Peg Board Ascent
(rest as needed between rounds. record time for each round)
For total reps:
Every 1:00 for 20:00
Odd min: Bar Muscle-up
Even min: Strict Handstand Push-up
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
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Weightlifting
Power Snatch
80% 2×1
85% 3×1
Power Clean + Push Press
80% 1(2+2)
85% 2(2+2)
Snatch Push Press
3×3 @ 90% of Heavy set from last week
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Aerobic Capacity
3 rounds for reps:
:30 Russian Box Step-up
(rest :30 between legs)
4 rounds for distance:
:20 Row
(rest 1:40 recovery walk)
AMRAP 12:00
20/15 cal Row (Choose 20cals if sub 2:00 500m PR)
40m Single arm Farmer’s Carry (each arm)
1:00 Quadraped Knee to Elbow (:30 ea side)
“Try to be a rainbow in someone’s cloud.”
~Maya Angelou
~Maya Angelou
