CrossFit
With a partner for time:
100m Partner Carry
100 Air Squats
200m DBall Carry 150/100
100 Air Squats
400m Burden Run (log)
100 Air Squats
800m Run
(share work anyhow. one person works at a time)
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Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean & 2 Push Press
(make consistent increases)
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
(alternate sets with a partner)
For total reps:
1:00 Handstand Push-ups
1:00 Rest
:45 Handstand Push-ups
1:00 Rest
:30 Handstand Push-ups
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
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Competitor 2
Bench Press
3 Waves
65% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
(start a set every 2:00)
7 rounds for time: (Cap 10)
1 Strict Ring Muscle-up + 2 Ring Muscle-up + 3 Ring Dips
(each round unbroken)
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
5 rounds for time:
100m Sled Push (no weight)
50 Double unders
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Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
Power Clean + Push Press
75% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”
~Winston Churchill
~Winston Churchill
