CrossFit
3 attempts for cumulative time:
L-Sit
(rest 1:00 between attempts)
(rest 1:00 between attempts)
4 rounds for reps: (tabata style scoring)
:20 DBall Over the Shoulder 150/80
:10 Rest
:20 Push-ups
:10 Rest
:20 Assault Bike for Calories
:10 Rest
:20 Ball Slams 20/14
:10 Rest
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Competitor 1
Push Press
75% 2×3
80% 3×2
Power Clean
70% 1×3
75% 2×2
80% 3×1
Bench Press
70% 5×5
For time:
100 Bar Dips
(10 kettlebell swings at every break 53/35)
_________________
Competitor 2
For load:
Hang Power Clean AK 5-5-5-5-5
(make consistent increases)
For load:
Every 1:00 for 6:00
Push Press (3-2-2-1-1-1)
(start every min with 20 double unders. consistent increases)
For time:
21-15-9-6-3
Wall Ball Shot 20/14
Box Jumps 30/24
Burpees to a plate
“Lactic Ladders”
5 rounds for total Calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
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Weightlifting
Power Snatch + Drop Snatch
80% 3(2+2)
Clean + Power Jerk
80% 3(1+2)
Push Press
Find 3RM
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Humor is the affectionate communication of insight.”
~Leo Rosten
~Leo Rosten
