CrossFit
3 rounds for total reps:
3 rounds for total reps:
Handstand Push-ups
(rest 1:00)
For time:
30 Single-Arm Dumbbell Snatches 50/35
30 Handtstand Push-ups
30 Over the Box Jumps 24/20
30 CTB Pull-ups
30 Wall Ball Shots 20/14
30 Ring Dips
30 Burpees
30 Pull-ups
30 Thrusters 75/55
________________________
Competitor 1
Power Clean
4×3
*follow each set with 25′ handwalk
5 rounds for load:
2 Bench Press
2 Weighted Pull-up
(rest 1:30 between rounds)
For total reps:
Every 1:00 for 20:00
Odd min: Bar Muscle-ups
Even min: Handstand Push-ups
(start every minute with 20 double unders)
________________________
Competitor 2
Not timed:
3 Legless Rope Climbs
1 Rope Climb
800m Jog
2 Legless Rope Climbs
2 Rope Climbs
800m Jog
1 Legless Rope Climb
3 Rope Climbs
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overhead
With a partner for time:
75 Wall Ball Shots 20/14
25 DBall Over the Shoulder 150/100
50 Ring Dips
100 GHD Sit-ups
50 Ring Dips
25 DBall Over the Shoulder 150/100
75 Wall Ball Shots 20/14
(share work anyhow. one person works at a time)
(share work anyhow. one person works at a time)
For time:
100 Push-ups
100 Sit-ups
(partition as needed)
__________________________
Weightlifting
Pause Power Snatch + Snatch
4(2+1) -choose weight-
Pause Power Clean + Clean & Jerk
4(2+1) -choose weight-
BTN Press
8-6-6 -choose weight-
12-10-8
GHD Sit-ups
Weighted Dips
DB Lateral Raises
“Discipline is knowing what you’re supposed to do and doing it as best you can… On third down and short yardage, the Raiders don’t jump offside. That’s discipline – not a coat and tie, not a clean shave.”
~John Madden
~John Madden
