CrossFit
For time:
25 Bench Press 185/125
50 Pull-ups
1 Mile Run
50 Pull-ups
25 Bench Press
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Competitor 1
Not timed:
4 Rope Climbs
400m Jog
3 Rope Climbs
400m Jog
2 Rope Climbs
400m Jog
“Holleyman”
30 rounds for time:
1 Power Clean 225/155
3 Handstand Push-ups
5 Wall Ball Shots 20/14
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Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
(rest 3:00)
7:00 to establish:
3RM Hang Squat Snatch
(teams of 3)
Back Squat
75% 1×3
80% 1×3
85% 2×3
For time:
12 Ground to Overhead 135/95
30′ Hand Walk
12 Ring Muscle-ups
30′ Hand Walk
9 Ground to Overhead 185/125
30′ Hand Walk
9 Ring Muscle-ups
30′ Hand Walk
6 Ground to Overhead 205/135
30′ Hand Walk
6 Ring Muscle-ups
30′ Hand Walk
3 Ground to Overhead 225/155
30′ Hand Walk
3 Ring Muscle-ups
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Weightlifting
Pause Power Snatch + Drop Snatch
4(2+3) -choose weight-
Pause Power Clean + Clean & Jerk
4(3+1) -choose weight-
BTN Press
10-10-10-10 -choose weight-
12-10-8
GHD Sit-ups
Weighted Dips
DB Lateral Raises
“They always say time changes things, but you actually have to change them yourself.”
~Andy Warhol
~Andy Warhol
