CrossFit
5 rounds for load:
Turkish Get Up
(consistent increases. rest as needed)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
___________
Competitor 1
Every 1:00 for 10:00
1 Pause Jerk at 70%
Jerk
70% 1×1
75% 2×1
80% 3×1
85% 1×1
For time:
1-2-1-3-1-2-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)
For total reps:
Every 1:00 for 14:00
Odd min: 1 Strict Ring Dip + Ring Dips
Even min: 1 Rope Climb
(start every minute with 20 double unders)
For time:
100 Calories on The Assault Bike
_____________
Competitor 2
Push Press
Find 3RM
2×2 at 90% of 3RM
2×3 at 80% of 3RM
For total time:
30 10′ Wall Ball Shots 20/14
15yrd Hand Walking
~then~
5 rounds:
3 Ring Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35
~then~
15yrd Hand Walking
~then~
5 rounds:
3 Ring Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35
~then~
15yrd Hand Walking
30 10′ Wall Ball Shots 20/14
_______________
Weightlifting
Clean
85% 2×2
80% 3×2
Clean Pull
105% 4×3
Front Squat
80% 3×4
85% 2×3
Face Pulls
4×10 -choose weight-
Abmat Situps
AMRAP 1:30
