CrossFit
For load:
Front Squat 5-3-3-2-2-2
(make consistent increases)
“Grace”
For time:
30 Clean & Jerks 135/95
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Competitor 1
Push Press
75% 1×3
80% 1×3
85% 1×3
90% 3×1
Power Clean + Hang Power Clean (BK)
65% 2+2
70% 2+2
75% 1+1
80% 1+1, 1+1, 1+1
Bench Press
65% 1×8
75% 1×5
85% 1×3
90% 1×3
3 rounds for time:
7 Strict Handstand Push-ups
7 Strict Pull-ups
7 Strict Ring Dips
14 Kipping Handstand Push-ups
14 Kipping Pull-ups
14 Kipping Ring Dips
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Competitor 2
Clean Pull to Knee + Clean
70% 2+2
75% 2+1
80% 1+1, 1+1, 1+1
For load:
Front Squat 3-3-3-3
*follow each set with 2 Nordic Curls – :05 Eccentric
(make consistent increases)
Bench Press
65% 1×8
70% 1×5
75% 1×5
80% 3×3
For time:
3-5-3-7-3-5-3
Ring Muscle-ups
(alternate with a partner)
3 rounds for time:
14 Strict Handstand Push-ups
14 Strict Pull-ups
14 Strict Ring Dips
21 Kipping Handstand Push-ups
21 Kipping Pull-ups
21 Kipping Ring Dips
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Weightlifting
Power Snatch
85% 4×2
Pause Jerk + Jerk
85% 4(1+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“The characteristic of scientific progress is our knowing that we did not know.”
~Gaston Bachelard
~Gaston Bachelard
