CrossFit
Bench Press
Build to a heavy set of 2
85% of heavy set: 3×4
14:00 AMRAP
7 Burpees
14 Sit-ups
21 Double Unders
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Competitor 1
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+2
For time:
21 Calories on the Assault Bike
7x (1 Toes to Rings + 1 Ring Muscle-up + 1 Ring Dip)
21 Calories on the Assault Bike
5x (1 Toes to Rings + 1 Ring Muscle-up + 1 Ring Dip)
21 Calories on the Assault Bike
3x (1 Toes to Rings + 1 Ring Muscle-up + 1 Ring Dip)
For load:
Bench Press 5-5-5-5-5-5-5
*follow each set with 2 rope climb
2 rounds:
Each exercise to failure. No rest between sets.
8-12 Dumbbell Pullover
8-12 Standing Press Press
8-12 Seated Row
8-12 Dumbbell Triceps Extension
8-12 Dumbbell Biceps Curl
8-12 Wrist Curl
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Competitor 2
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+2
AMRAP 14:00
14 Calories on the Assault Air Runner
7 Ring Muscle-up
21 Calories on the Rower
14 Strict Handstand Push-up
For load:
Shoulder Press 5-5-5-5-5-5-5
(make consistent increases)
Bent/Seated Row
8×8 (constant weight)
(rest :30 between sets)
2 rounds:
Each exercise to failure. No rest between sets.
8-12 Pullover
8-12 Shoulder Press
8-12 Supinated Pulldown
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
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Aerobic Capacity
2 rounds:
5:00 for calories:
Assault Bike or Air Runner
(rest 1:00)
5:00 to cycle:
:30 Forearm Plank
:30 Right Side Plank
:30 Left Side Plank
(rest 1:00)
5:00 for calories:
Row
(rest 1:00)
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Weightlifting
Power Snatch
80% 2(2+2)
85% 3(2+1)
Power Clean + Push Press
80% 2(2+2)
85% 3(2+2)
Snatch Push Press
4×4 – choose weight-
“We make a living by what we get, but we make a life by what we give.”
~Winston Churchill
~Winston Churchill
