CrossFit
5 rounds for reps + Calories
1:00 Row
:15 Rest
:30 Sit-ups
:15 Rest
1:00 Burpees
:15 Rest
:30 Sit-ups
:15 Rest
___________________
Competitor 1
Power Snatch + Snatch
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
(based on power snatch 1RM)
Snatch Pull
4×4 -choose weight-
Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8
3 rounds for time:
25 Russian Kettlebell Swings 70/53
25 Weighted Sit-ups 35/25
_____________________
Competitor 2
No measure:
Every 1:00 for 10:00
2 Power Cleans at 80%
*start every minute with 20 double unders
Not timed:
160yrd Sled Push 225/180
5 rounds for load:
8 Single-Arm Dumbbell Snatches
8 Single-Arm Overhead Squats
(rest 1:30 between rounds)
(make consistent increase. do not push to failure)
Not timed:
160yrd Sled Push 225/180
Not timed:
15 DBall Over the Shoulder 150/100
90′ DBall Carry (in front of body)
12 DBall Over the Shoulder 150/100
90′ DBall Carry
9 DBall Over the Shoulder 150/100
90′ DBall Carry
______________________
Weightlifting
Muscle Snatch + Drop Snatch
3(2+2) -choose weight-
Power Clean + Press + Push Press
3(1+4+3) -choose weight-
Strict Pull-ups
4xAMRAP
Bulgarian Split Squats
3×10 -choose weight-
“Leadership and learning are indispensable to each other.”
~John F. Kennedy
~John F. Kennedy
