CrossFit
With a partner for time:
3k Row
*only row while partner is holding kettlebells 70/53 in farmers carry position
(switch every time the kettlebells are set down)
__________________________
Competitor 1
AMRAP 7:00
Toes Through Ring + Ring Muscle-up + Ring Dip
(each round unbroken)
For total reps:
Every 1:00 for 10:00
Odd min: Weighted Chin-up 45/25
Even min: Weighted Dip 45/25
(choose reps prior to start. unbroken)
8 rounds with a constant load:
8 Seated Row or Bent Row
(rest :30 between rounds)
2 rounds for time:
Partner 1: 500m Row
Partner 2: 200m Assault Air Runner
Both Partners 10 Burpees
Partner 1: 200m Assault Air Runner
Partner 2: 500m Row
Both Partners: 10 Burpees
*air runner must be stopped prior to transition
____________________________
Competitor 2
6 rounds at a moderate pace:
200m Assault Air Runner
(alternate with a partner)
Snatch
70% 2×3
75% 3×2
Power Clean + Push Press
70% 2(3+3)
75% 3(2+2)
Back Squat
70% 4×4
Single-Leg RDL
8-8-8-8 (each leg)
____________________________
Aerobic Capacity
4 rounds for cals + meters:
2:00 Row
1:00 Rest
2:00 Bike
1:00 Rest
2:00 Air Runner
1:00 Rest
*increase work slightly, each round
______________________________
Weightlifting
Power Snatch
Build to a heavy set of 1
Power Clean + Push Press
Build to a heavy set of 1+1
RDL
4×6 -choose weight-
“Don’t rule out working with your hands. It does not preclude using your head.”
~Andy Rooney
~Andy Rooney
