CrossFit
For Load:
Strict Press 5-5-5-5
3 rounds for total reps:
3:00 AMRAP:
8 Shoulder to Overhead 95/65
16 Double Under
(rest 3:00 between rounds)
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Competitor 1
Not timed:
Assault Air Runner
500m-400m-300m-200m-100m
(alternate intervals with a partner)
AMRAP 5:00
Ring Muscle-up
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
AMRAP 5:00
Ring Muscle-up
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
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Competitor 2
3 rounds not timed:
30 Calorie Row
15 Calorie Ski Erg
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 2×3
80% 3×2
Build to a 1RM
Weighted Chin-up
Weighted Dip
(rest as needed between rounds)
For time:
50 Pullover
50 Chest Press
50 Seated Row
50 Shoulder Press
50 Biceps Curl
50 Triceps Extension
(use a weight that you can do for 8-12 reps)
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Aerobic Capacity
AMRAP 30:00
Run or Row 800m
10 MB Get-ups
200m Single-Arm Overhead Carry (100m/arm)
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Weightlifting
Power Snatch
Build to a heavy set of 2
-then-
90% of heavy set: 3×2
Power Clean + Push Press
Build to a heavy set of 2+1
-then-
90% of heavy set: 3x(2+1)
RDL
3×10 -choose weight-
“Making a wrong decision is understandable. Refusing to search continually for learning is not.”
~Phil Crosby
~Phil Crosby
