CrossFit
For load:
Every 1:00 for 10:00
1 Clean + 1 Thruster
(add 10lbs/5lbs each set)
For time:
200m Run
(rest 1:30)
200m Run
(rest 1:15)
200m Run
(rest 1:00)
200m Run
(rest :45)
200m Run
(rest :30)
200m Run
(rest :15)
200m Run
__________________
Competitor 1
5 rounds for load:
3 Tempo Weighted Bar Dips 3131
3 Tempo Weighted Chin-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
15 rounds for time:
1 Toes to Bar + 1 CTB Pull-up + 1 Bar Muscle-up
(each round unbroken)
AMRAP 14:00
21 Calorie Row
14 CTB Pull-ups
7 Power Clean & Jerks 135/95
_________________
Competitor 2
5 rounds for load:
3 Tempo Weighted Bar Dips 3131
3 Tempo Weighted Chin-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
For time:
15 Power Clean & Jerks 135/95
15 Ring Muscle-ups
(rest 3:00)
For time:
12 Power Clean & Jerks 155/105
12 Ring Muscle-ups
(rest 3:00)
For time:
9 Power Clean & Jerks 185/125
9 Ring Muscle-ups
4 rounds for time:
80 Double unders
800yrd Assault Bike
80yrd Sled Pull 180/135
_________________
Weightlifting
Split Jerk Drills
(15mins)
Hang Power Snatch + Power Snatch
85% 4(1+1)
Power Clean + Push Press + Jerk
85% 4(1+1+2)
Snatch Push Press
2×5 -choose weight-
2×4 -choose weight-
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
“You don’t concentrate on risks. You concentrate on results. No risk is too great to prevent the necessary job from getting done.”
~Chuck Yeager
~Chuck Yeager
