CrossFit
For time:
800m Run
50 Pull-ups
100 Push-ups
50 Pull-ups
800m Run
________________
Competitor 1
AMRAP 10:00
2 Ring Muscle-up
4 Handstand Push-up
8 Russian Kettlebell Swing
Pre Exhaustion
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Dumbbell Lateral raise
8-12 Shoulder Press
8-12 Chest Press
(rest 1:30 between rounds)
Pre Exhaustion
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 1:30 between rounds)
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Seated Dip
8-12 Curl
30-50 Gripper
(rest 1:30 between rounds)
___________________
Competitor 2
Skill
Hand Walking
For time:
25 Calories on the air bike
5 Legless Rope Climb
25 Strict Handstand Push-ups
For time:
2k Row
5 rounds with a partner for reps:
:10 Synch T2B
:20 Rest
:10 Synch CTB
:20 Rest
:10 Synch Bar Mucle-up
:20 Rest
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up
Push-up
(alternate rounds with a partner)
100 Band Pull Apart
______________________
Aerobic Capacity
AMRAP 30:00
2, 4, 6, 8, 10….
Row Calories
Box Step-up (24/20″)
*40m Farmer’s Carry at end of each round (53/35)
_______________________
Weightlifting
Power Snatch + Hang Power Snatch
75% 2(2+1)
80% 2(2+1)
Power Clean + Hang Power Clean + Power Jerk
80% 2(2+1+2)
85% 3(2+1+2)
RDL
5×10 -choose weight-
“A day of worry is more exhausting than a week of work.”
~John Lubbock
~John Lubbock
