CrossFit
For load:
Weighted Parallel Bar Dips 3-2-2-1-1-1
(make consistent increases)
3 rounds for time:
400m Run
25 Push-ups
50 Air Squats
25 Push-ups
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Competitor 1
Skill
10 Kips on rings
10 Ring Muscle-downs
10 Ring Dips (:05 eccentric)
10 Ring Muscle downs
10 Kips on rings
For time:
20 Jerks 185/125
20 Strict Pull-ups
20 Push Presses135/95
20 Kipping Pull-ups
20 Strict Presses 95/65
20 Butterfly Pull-ups
3 rounds for time:
400m Run
15 Burpees
3 Rope Climbs
(wear a vest 20/14)
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Competitor 2
For time:
1200m Run
3 Legless Rope Climbs
800m Run
2 Legless Rope Climbs
400m Run
1 Legless Rope Climb
Skill
20 Kips on rings
10 Ring Muscle-ups
20 Ring Dips (:05 eccentric)
10 Ring Muscle downs
For time:
20 Jerks 225/155
20 Strict Pull-ups
20 Push Presses 185/125
20 Kipping Pull-ups
20 Strict Presses 135/95
20 Butterfly Pull-ups
5 rounds for calories:
:15 Assault Bike
:45 Rest
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Weightlifting
High Pull + NHNF Snatch
75% 6(1+2)
* NHNF – No Hook, No Feet
NHNF Clean + Jerk
75% 6(2+2)
* NHNF – No Hook, No Feet
NF Drop Snatch
4×2 -choose weight-
* NF – No Feet
Strict Pull-ups
4x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
“Knowing is not enough; we must apply. Willing is not enough; we must do.”
~Johann Wolfgang von Goethe
