CrossFit
For load:
Bench Press 8-6-4-6-8
For total reps:
Every 1:00 for 10:00
Odd min: Ring Dips
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
For time:
20 Calories on The Assault Bike
30 Wall Ball Shots 20/14
40 Kettlebell Swings 53/35
50 Sit-ups
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Competitor 1
Power Clean + Push Press
70% 2+2
75% 2+2, 2+2
80% 2+2, 2+2
Block Cleans
Work to a heavy set of 1
85% of heavy set: 5×1
Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
75% 1×8
*follow each set with 1 legless rope climb
5 rounds:
12 Face Pulls
12 Triceps Extensions
12 Plate Raises
(rest :30 between rounds. use same weight on all sets)
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Competitor 2
5 rounds for load:
5 Bench Press
10 Axle Bar Curls
(rest 1:30 between rounds)
(use the same weight on all sets. do not push to failure)
For load:
Every 1:00 for 12:00
Odd min: 8 *Seated Kettlebell Overhead Press
Even min: 8 Bent Dumbbell Row
(do not push to failure. *seated on ground)
3 rounds for time:
15 Dumbbell Power Cleans 70/50
45′ Hand Walk
15 Toes to Bar
45′ DBall Carry (in front of body) 150/100
5 rounds:
12 Face Pulls
12 Triceps Extensions
12 Plate Raises
(rest :30 between rounds. use same weight on all sets)
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Weightlifting
Muscle Snatch + Drop Snatch
3(1+2) -choose weight-
Power Clean + Push Press + Power Jerk
3(2+2+2) -choose weight-
5 rounds:
AMRAP Strict Pullups
10 Arnold Press
Bulgarian Split Squats
3×10 -choose weight-
“Without continual growth and progress, such words as improvement, achievement, and success have no meaning.”
~Benjamin Franklin
~Benjamin Franklin
