CrossFit
For load:
Power Clean 3-3-2-2-2
(make consistent increases)
3 rounds:
75 Double unders
50 Air Squats
25 Cal Row
_____________________
Competitor 1
Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
*based on power clean 1rm
Bench Press
70% 1×3
80% 2×2
90% 3×1
*follow each set with 1 legless rope climb
“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
_________________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Split Power Clean (blocks) + 2 Split Jerks
(make consistent increases)
For load:
Bench Press 3-2-2-1-1-1
*follow each set with 1 legless rope climb.
(make consistent increases)
At a moderate load:
Single-Arm Dumbbell Press 8-8-8-8
5 rounds not timed:
15 Bent Cable Rows
15 Bar Dips
15 Calories on the Assault Bike
Complete in any order:
100 Band Pulls
100 Band Triceps Extensions
100 Sit-ups
__________________________
Weightlifting
Muscle Snatch + Drop Snatch
5(1+2) -choose weight-
Power Clean + Push Press + Power Jerk
5(2+2+2) -choose weight-
Strict Press
3×8 -choose weight-
Strict Pull-ups
4x AMRAP
Bulgarian Split Squats
4×10 -choose weight–
“Let men see, let them know, a real man, who lives as he was meant to live.”
~Marcus Aurelius
