CrossFit
Skill
Rope Climb
“Angie”
For time:
100 Pull-ups
100 Push-up
100 Sit-ups
100 Air Squats
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Competitor 1
Push Press
70% 4×4
Power Clean
70% 2×3
75% 3×2
Bench Press
65% 5×5
5 rounds for time:
15 Calorie Row
15 Bar Dips
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Competitor 2
AMRAP 3:00
Strict Handstand Push-ups
(alternate with a partner at every break)
For load:
Power Clean & Push Press 5-5-5-5-5
(make consistent increases)
For time:
50 Double Unders
40 GHD Sit-ups
40 GHD Sit-ups
30 Thrusters 95/65
20 Toes to Bar
3 rounds for total reps:
1:00 DBall Over The Shoulder 150/100
1:00 Rest
1:00 Over The Box Jumps 24/20
1:00 Rest
1:00 Assault Bike for Calories
1:00 Rest
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Weightlifting
Power Snatch + Drop Snatch
80% 3x (2+2)
Power Clean + Power Jerk
80% 3x (1+2)
Push Press
4×3 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“I’ve noticed that worrying is like praying for what you don’t want to happen.”
~Robert Downey, Jr.
~Robert Downey, Jr.
