CrossFit
5 attempts for total time:
L-Sit Hold
(rest 1:00 between attempts)
10 rounds for total reps:
1:00 15 Sit-ups + AMRAP Double under
1:00 Rest
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Competitor 1
Power Clean
70% 2×3
80% 3×2
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
AMRAP 12:00
2 Bar Muscle-up
4 Handstand Push-up
6 Ring Push-up
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + Jerk
(add 10lbs/5lbs each set)
5 rounds for load:
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(same weight for all rounds)
10 rounds for time:
4 Bar Muscle-up
5 Handstand Push-up
6 Ring Push-up
5 rounds: (:03 faster each round)
750m Row
(rest 1:00 between rounds)
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Aerobic Capacity
AMRAP 24:00
Row 500m
(rest 2:00 after each 500m)
*slightly faster over each interval
Accumulate 2:00
Side Plank (each arm)
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Weightlifting
Power Snatch + Drop Snatch
4(2+1) -choose weight
Power Clean + Pause Jerk
4(2+2) -choose weight-
Push Press
2×3 – choose weight-
2×2 – choose weight-
“Behind every great man is a woman rolling her eyes.”
~Jim Carrey
~Jim Carrey
