CrossFit
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
______________
Competitor 1
For load:
Close Grip Bench Press 8-8-8-8-8
*follow each set with 1 legless rope climb
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict Handstand Push-ups
(choose reps prior. unbroken)
(choose reps prior. unbroken)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Competitor 2
Bench Press
3 Waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
90% 1×1
(rest as needed)
For time:
10 Strict Ring Muscle-ups
20 Ring Muscle-ups
30 Ring Dips
5 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
Power Clean + Push Press
75% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Keep your face always toward the sunshine – and shadows will fall behind you.”
~Walt Whitman
~Walt Whitman
