CrossFit
For load:
Weighted Bar Dips 3-5-7-5-3
(leave a rep in the tank each set)
With a partner for time:
50 Thrusters 75/55
70 Pull-ups
90 Wall Ball Shots 20/14
110 Kettlebell Deadlifts 70/53
(one person works at a time)
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Competitor 1
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
Skill
20 Kips on The Rings
5 rounds for total reps:
Min 1: Ring Muscle Downs (:05 Eccentric)
Min 2: Strict Pull-ups (:05 Eccentric)
Min 3: Strcit Handstand Push-ups (:05 Eccentric)
Min 4: Rest
(choose reps prior to start. unbroken)
For time:
21-15-9
Burpees
Kipping Pull-ups
Burpees
Toes to bar
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Competitor 2
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
Skill
20 Kips on The Rings
4 rounds for total reps:
Min 1: Strict Ring Muscle-ups
Min 2: Strcit Handstand Push-ups (:05 Eccentric)
Min 3: Strict Pull-ups (:05 Eccentric)
Min 4: Strict Ring Dips (:05 Eccentric)
Min 5: Strict Toes to Bar (:05 Eccentric)
Min 6: Rest
(choose repse prior to start. unbroken)
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees wearing a vest 20/14
(alternate sets with a partner)
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Weightlifting
High Pull + *NHNF Snatch
75% 6(1+2)
High Pull + *NHNF Clean
75% 6(1+2)
*NF Drop Snatch
4×2 -choose weight-
Strict Pull-ups
3x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
* NHNF – No Hook, No Feet
*NF – No Feet
“Things may come to those who wait, but only the things left by those who hustle.”
~Abraham Lincoln
