CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)
4 rounds for time:
400m Run
25 Burpees
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CrossFit Competitor
Power Clean + Clean + Push Press
70% 2+1+1, 1+2+1, 1+1+2
75% 2+1+1, 1+1+2
80% 1+1+1, 1+1+1, 1+1+1
based on push press 1rm
Jerk
70% 2×3
75% 2×2
80% 3×1
For time:
1-3-1-5-1-3-1
15′ Rope Climb
Front Squat 205/135
5 rounds for total distance:
5/3 Strict Pull-ups + Handstand Walk
(rest :30)
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Weightlifting
Jerk
70% 2×3
75% 3×2
80% 3×1
Power Clean
75% 2×3
80% 3×2
Push Press
75% 2×3
80% 3×2
Barbell Sit-ups
3×7 -choose weight-
“Kindness is never wasted. If it has no effect on the recipient, at least it benefits the bestower.”
S.H. Simmons
