CrossFit
For load:
Every 1:00 for 10:00
1 Cluster
(make consistent increases)
For time:
1000m Row
30 Deadlifts 275/185
________________________
Competitor 1
Power Clean
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 25′ hand walk
5 rounds for load:
5 Bench Press
5 Weighted Pull-up
(choose a weight that allows you to complete all sets)
(rest 2:00 between rounds)
AMRAP 10:00
10 Calories on The Assault Bike
10 Ring Dips
_______________________
Competitor 2
AMRAP 20:00
1 Ring Muscle-up
200m Run
2 Ring Muscle-ups
200m Run
3 Ring Muscle-up
200m Run
4 Ring Muscle-ups
200m Run
5 Ring Muscle-ups
200m Run
*continue adding 1 rep each round until time expires.
With a partner for time:
33-27-21-15-9
Power Clean 135/95
Ring Dip
Bar Facing Burpee
(share work anyhow. one person works at a time)
Not timed:
80yrd Shuttle Sled Push 225/160
5 Rope Climbs
80yrd Shuttle Sled Push
4 Rope Climbs
80yrd Shuttle Sled Push
3 Rope Climbs
80yrd Shuttle Sled Push
2 Rope Climbs
80yrd Shuttle Sled Push
1 Rope Climb
For time:
100 Push-ups
100 Sit-ups
(you may partition)
(you may partition)
__________________________
Weightlifting
Split Jerk Drills
(15min)
Pause Power Snatch + Drop Snatch
4(2+2) -choose weight-
Pause Power Clean + Power Jerk
4(2+2) -choose weight-
BTN Press
4×6 -choose weight-
3 rounds (choose weight)
10 GHD Sit-ups
10 Weighted Dips
10 DB Lateral Raises
“Less is more.”
~Ludwig Mies van der Rohe
~Ludwig Mies van der Rohe
