CrossFit
Skill
Bar Muscle-ups
2 rounds for time:
1:00 L-Sit
800m Run
5 Rope Climbs
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
(make consistent increases)
Bench Press
60% 1×5
70% 1×3
80% 1×2
90% 1×2
95% 1×1
For time:
20 GHD Sit-ups
20 Toes to Bar
20 GHD Sit-ups
10 Rounds for time:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Calories on The Assault Bike
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
(make consistent increases)
Bench Press
3 Waves
60% 1×5
65% 1×5
70% 1×5
75% 1×5
(start a set every 2:00)
For time:
3-5-3-7-3-5-3
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
(alternate sets with a partner)
Independent Session
30-50min Sustained Work at 70% MHR
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Weightlifting
Power Snatch + Drop Snatch
80% 4(2+1)
Power Clean + Push Press
80% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“All people, regardless of whether they’re athletes or not, should treat people the way they want to be treated.”
~Walter Payton
~Walter Payton
