CrossFit
For time:
150 Double under
For time:
30 Dumbbell Power Clean & Jerk 50/35
60′ DBall Carry
90′ Bear Crawl
20 Dumbbell Power Clean & Jerk
40′ DBall Carry
60′ Bear Crawl
10 Dumbbell Power Clean & Jerk
20′ DBall Carry
30′ Bear Crawl
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Competitor 1
For reps:
:30 Bar Muscle-up
1:30 Rest
:30 Strict Handstand Push-up
1:30 Rest
:30 Ring Push-up
3 rounds:
3:00 to complete:
250m Row
Bar Muscle-up (complete the same as you did in :30)
3 rounds:
3:00 to complete:
250m Row
Strict Handstand Push-up (complete the same as you did in :30)
3 rounds:
3:00 to complete:
250m Row
Strict Handstand Push-up (complete the same as you did in :30)
3 rounds:
10-15 Face Pull
8-12 Triceps Extension
8-12 Biceps Curl
(rest 1:00 between rounds)
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Competitor 2
3 rounds for time:
1k Row
100 Double under
800m Run
25 GHD Sit-up
1 Hand Walk on ramp (over and back)
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Aerobic Capacity
AMRAP 35:00 for distance
Row 800m
Row 600m
Row 400m
Row 200m
(walk/rest 200m after each interval)
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Weightlifting
Power Snatch + Hang Power Snatch
75% 1(1+2)
80% 1(2+1)
85% 3(1+1)
Power Clean + Hang Power Clean + Power Jerk
80% 2(1+1+2)
85% 2(1+1+2)
90% 1(1+1+1)
RDL
4×8 -choose weight-
“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well. – Voltaire Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire
~Voltaire
