CrossFit
Thruster
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with 1 wall walk
2 rounds with a partner for time:
100m Single-Arm Overhead Carry 53/35
100 Double unders
100 Air Squats
100 Double unders
100m DBall Carry 150/80 (in front of body)
(one person works at a time)
___________________
Competitor 1
For load:
Power Clean & Jerk (T&G) 9-7-5
(each set unbroken)
3 rounds for load:
1 Weighted Dip
(rest 1:00)
1 Weighted Pull-up
(rest 1:00)
6 Weighted Dip
(rest 1:00)
6 Weighted Pull-ups
(rest 1:00)
(start at approx. 90% for sets of 1 and 80% for sets of 6. Increase by 2.5% each round)
For time:
1:00 L-Sit Hold
10 Rope Climbs
1000m Run
10 Rope Climbs
1:00 L-Sit Hold
No measure:
100 Band Pulls
100 Band Triceps Extensions
__________________
Competitor 2
For load:
Power Clean & Jerk (T&G) 7-5-3
(each set unbroken)
3 rounds for load:
1 Close Grip Bench Press
(rest 1:00)
1 Weighted Pull-up
(rest 1:00)
6 Close Grip Bench
(rest 1:00)
6 Weighted Pull-ups
(rest 1:00)
(start at approx. 90% for sets of 1 and 80% for sets of 6. Increase by 2.5% each round)
Drop Set (5 sets)
Seated Row
Start at a weight that you can do for 6 reps.
Do as many reps as you can and then decrease weight four times.
(no rest between sets)
For time:
1:00 L-Sit Hold
10 Rope Climbs
1000m Run
10 Rope Climbs
1:00 L-Sit Hold
(wear a vest 20/14)
No measure:
100 Band Pulls
100 Band Triceps Extensions
____________________
Weightlifting
Power Snatch + Snatch
80% 4(1+1)
Power Clean + Push Press
80% 4(1+1)
Strict Press
3×5 -choose weight-
(Stay light)
Strict Pull-ups
3x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
“We shall never know all the good that a simple smile can do.”
~Mother Teresa
~Mother Teresa
