CrossFit
For load:
Weighted Bar Dips 7-5-3-5-7
(leave a rep in the tank each set)
For time:
100 Double unders
50 Pull-ups
1:00 Plank Hold
100 Double unders
1:00 Plank Hold
50 Pull-ups
100 Double unders
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Competitor 1
1.5 Press
2-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
Skill
20 Kips on the rings
For total reps:
5:00 Handstand Push-ups :05 eccentric
3:00 Ring Dips with :05 eccentric
1:00 Ring Muscle Downs :05 to complete movement
AMRAP 6:00
6 Kipping Pull-ups (not butterfly)
3 DBall Over the shoulder 150/100
1 Wall Walk
Rest 6:00
AMRAP 6:00
6 Burpees to a 6″ reach
3 DBall Over the shoulder 150/80
1 Rope Climb
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Competitor 2
1.5 Press
2-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
Skill
20 Kips on the rings
For total reps:
5:00 Strict Ring Muscle-ups
3:00 Ring Dips with :05 eccentric
1:00 Ring Muscle Downs :05 to complete movement
3 rounds for time:
10 Calories arms only on the Assault Bike
10 Kipping Pull-ups (not butterfly)
10 Burpees to a 6″ reach
100m Run
20 Calories arms only on the Assault Bike
20 Kipping Pull-ups
20 Burpees to a 6″ reach
200m Run
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Weightlifting
Power Snatch
80% 3×1
Power Clean + Jerk
80% 3(1+1)
Clean Pull
90% 3×3
Strict Pull-ups
2x AMRAP
“Ask not what your teammates can do for you. Ask what you can do for your teammates.”
~Magic Johnson
~Magic Johnson
