CrossFit
3 rounds for time:
25 Kettlebell High Pulls 70/53
1 Rope Climb
25 Burpees to a plate
1 Rope Climb
25 Over the box Jumps 24/20
1 Rope Climb
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Competitor 1:
Not timed:
400m Jog
1 Legless Rope Climb + 3 Rope Climbs
400m Jog
1 Legless Rope Climb + 2 Rope Climbs
400m Jog
1 Legless Rope Climb + 1 Rope Climb
For load:
Every 1:00 for 10:00
Odd min: 3 Power Cleans (t&g)
Even min: 3 Weighted pull-ups
(same weight across all sets. unbroken)
3 rounds for time:
25 Kettlebell High Pulls 70/53
25 Double unders
25 Burpees to a plate
25 Double unders
25 GHD Sit-ups
25 Double unders
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Competitor 2
Regional Practice
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Weightlifting
Power Snatch + Drop Snatch
4(1+2) -choose weight-
Power Clean + Power Jerk
4(2+3) -choose weight-
Push Press
4-4-4-4
3 Rounds
15 GHD Sit-ups
10 Weighted Dips
15 DB Lateral Raises
“Some people don’t like change, but you need to embrace change if the alternative is disaster.”
~Elon Musk
