CrossFit
For load:
Weighted Bar Dips 5-3-3-2-2-2
(make consistent increases)
AMRAP 8:00
8 Single-Arm Dumbbell Snatches (alt) 50/35
8 Burpee Pull-ups
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Competitor 1
Snatch
70% 1×3
75% 1×3
80% 3×2
AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Pistols (alt legs)
For time:
21-15-12-9-6-3
Calorie Row
Dumbbell Thruster 50/35
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Competitor 2
3 rounds
5 Ring Muscle-up
10 Pistols (alt legs)
400m Run
3 rounds
10 Dumbbell Thruster 50/35
15 GHD Sit-up
800m Run
3 rounds
15 Burpee Over The Rower
20 Calorie Row
800m Run
3 rounds
10 Dumbbell Thruster 50/35
15 GHD Sit-up
400m Run
3 rounds
5 Ring Muscle-up
10 Pistols (alt legs)
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Weightlifting
Split Jerk Drills
(15min)
Power Snatch + Drop Snatch
4(1+3) -choose weight-
Power Clean + Push Press + Jerk
4(1+1+2) -choose weight-
Snatch Push Press
Work to a Heavy Double
3 rounds (choose weight)
10 GHD Sit-ups
10 Weighted Dips
10 DB Lateral Raise
“It’s amazing how much you can learn if your intentions are truly earnest.”
~Chuck Berry
