CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
With a partner for time:
200m Sled Push 135/90
400m Farmers Walk 70/53
200m Overhead Plate Carry 45/35
400m Burden Run (log)
200′ Plate Push 45lbs
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Competitor 1
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
1.5 Press
4-3-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
For time:
35 Weighted Sit-ups 25lbs
35 GHD Sit-ups
35 Weighted Sit-ups
5 rounds for total reps:
Handstand Push-ups (:05 Eccentric)
Ring Dips (:05 Eccentric)
(rest 1:00 between rounds)
AMRAP 11:00
3 Strict Pull-ups
5 Burpee Box Jumps 24/20
7 Hang Power Cleans 135/95
9 Hand Release Push-ups
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Competitor 2
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
1.5 Press
4-3-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
For total reps:
Every 1:00 for 10:00
Odd min: 1 Strict Ring Muscle-up + Ring Dips (:05 Eccentric)
Even min: Strict Handstand Push-ups (:05 Eccentric)
(choose reps prior to start. unbroken)
AMRAP 15:00
5 Strict Pull-ups
7 Burpee Box Jumps 24/20
9 Hang Power Cleans 135/95
11 GHD Sit-ups
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Weightlifting
High Pull + Power Snatch
85% 4(1+2)
High Pull + Power Clean + Push Press
85% 4(1+2+2)
Drop Snatch
4×2 -choose weight-
Strict Pull-ups
3x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
“It always seems impossible until it’s done.”
~Nelson Mandela
~Nelson Mandela
