CrossFit
3 rounds for total reps:
0:00- 1:30 – 250m Row + Max Pull-ups
1:30-3:00 – Rest
3:00-4:30 – 250m Row + Max Bar Dips
4:30-6:00 – Rest
6:00-7:30 – 250m Row + Max Wall Ball Shots 20/14
7:30-9:00 – Rest
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Competitor 1
Power Clean
5×2 (choose a weight that allows you to complete all sets)
*follow each set with 25′ handwalk
For load:
1RM Bench Press
1RM Weighted Pull-up
(rest as needed between rounds)
10 rounds for time:
1 Rope Climb
3 Bar Muscle-ups
9 Calories on the Assault Bike
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Competitor 2
For total reps:
Every 1:00 on the 1:00
Min 1-5: 1 Legless Rope Climb
Min 6-10: 2 Legless Rope Climbs
Min 11-15: 3 Legless Rope Climbs
(stop when unable to complete work in time)
For time:
15 Power Cleans 185/125
15 Ring Muscle-ups
75 Double unders
(rest 3:00)
75 Double unders
15 Ring Muscle-ups
15 Power Cleans 185/125
2 rounds for time: (with a partner)
60 Wall Ball Shots
30 Sync CTB Pull-ups
60′ Hand Walk both athletes
30 DBall Over the Shoulder 150/100
60 GHD Sit-ups
(one person works at a time)
For time:
50 Ring Dips
100 Push-ups
150 Sit-ups
(partition as needed)
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Weightlifting
Pause Power Snatch
4×2 -choose weight-
Pause Power Clean + Clean & Jerk
4(1+1) -choose weight-
BTN Press
6-6-4 -choose weight-
12-10-8
GHD Sit-ups
Weighted Dips
DB Lateral Raises
“Man as an individual is a genius. But men in the mass form the headless monster, a great, brutish idiot that goes where prodded.”
~Charlie Chaplin
~Charlie Chaplin
