CrossFit
For load:
Alternating Arm Dumbbell Press 12-10-8-6
(make consistent increases)
For reps + calories In teams of 3:
0:00-7:00 Row for Calories
7:00-12:00 Farmers Walk For distance 53/35
12:00-15:00 Burpees to a Plate
(share work anyhow)
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Competitor 1
For load:
Every 1:00 for 10:00
2 Pause Jerks (:02 in dip)
(make consistent increases)
Pause Press (:05 at top)
4×4
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Dips (:05 eccentric)
Even min: Strict Ring Pull-ups (:05 eccentric)
(choose reps prior to start. unbroken)
(choose reps prior to start. unbroken)
For time:
18-15-12-9
Russian Kettlebell Swing 70/44
Handstand Push-ups
GHD Sit-ups
Pull-ups
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Competitor 2
For load:
Every 1:00 for 10:00
2 Pause Jerks (:02 in dip)
(make consistent increases)
1.5 Press
4×4
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
AMRAP 7:00
1 Strict Ring Muscle-up + 3 Ring Dips (:05 eccentric) + 1 Muscle Down
(each round unbroken)
For time:
50 Sit-ups 25lbs
50 GHD Sit-ups
10 rounds for time:
3 Strict Handstand Push-ups
5 Strict Pull-ups
7 Russian Kettlebell Swings 70/53
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Weightlifting
High Pull + Power Snatch
5(1+2) -choose weight-
High Pull + Power Clean + Push Press
5(1+2+2) -choose weight-
Drop Snatch
3×3 -choose weight-
Strict Pull-ups
3x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
“There’s no such thing as a free lunch.”
~Milton Friedman
~Milton Friedman
