CrossFit
For load:
Front Squat 5-5-3-3-3
(make consistent increases)
AMRAP 15:00
50′ Walking Lunge
100′ Single Arm Overhead Carry 70/53
50 Sit-ups
______________
Competitor 1
Push Press
70% 1×5
75% 1×5
80% 1×5
85% 3×2
Power Clean
3 Waves:
70% 1×5
80% 1×3
Bench Press
65% 1×8
70% 1×8
80% 1×5
85% 1×5
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Push-ups
(alternate rounds with a partner)
______________
Competitor 2
Clean
70% 1×3
75% 1×3
80% 1×3
85% 3×1
For load:
Front Squat 3-3-3-3-3
*follow each set with 2 Nordic Curls – :05 Eccentric
(make consistent increases)
Bench Press
60% 1×8
65% 1×8
70% 1×8
75% 1×8
For time
10 Thrusters 135/95
10 Ring Muscle-ups
20 Clean & Jerks
20 Strict Handstand Push-ups
10 Thrusters
10 Ring Muscle-ups
_________________
Weightlifting
Hang Power Snatch (BK) + Snatch
90% 4(1+1)
(based on 1rm power snatch)
Pause Jerk + Jerk
Work up to Heavy 1+1
-then-
2(1+1) @ 90% of Heavy Set
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“I’m going to use all my tools, my God-given ability, and make the best life I can with it.”
~LeBron James
~LeBron James
