CrossFit
For load:
Power Clean 3-2-2-1-1-1
(make consistent increases)
2 rounds for reps + calories:
1:00 Assault Bike for Calories
1:00 Rest
1:00 DBall Over the Shoulder 150/80
1:00 Rest
1:00 Rope Climb
1:00 Rest
1:00 Double unders
1:00 Rest
1:00 Single-Arm Dumbbell Snatch
1:00 Rest
1:00 Weighted Sit-ups 25lbs
1:00 Rest
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Competitor 1
Clean & Jerk
75% 1×1
80% 2×1
85% 1×1
90% 2×1
No Measure:
20 Kips on Rings
10 Ring Muscle-ups
10 Ring Muscle Downs
20 Ring Dips (:03 eccentric)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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Competitor 2
Snatch
70% 2×2
75% 1×1
80% 5×1
Snatch Pull
90% 2×3
100% 3×2
For reps:
:30 Ring Muscle-ups
1:30 Rest
:30 Handstand Push-ups
1:30 Rest
:30 Push-ups
3 rounds:
3:00 to complete
250m Row + Ring Muscle-ups (same number from test set)
3 rounds:
3:00 to complete
250m Row + Handstand Push-ups (same number from test set)
3 rounds:
3:00 to complete
250m Row + Push-ups (same number from test set)
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Weightlifting
NF Snatch + Snatch
5(2+1) -choose weight-
NF Clean + Clean + Jerk
5(2+1+1)
NF Drop Snatch + Drop Snatch
4(1+1) -choose weight-
Strict Pull-ups
4x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
* NF – No Feet
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~Benjamin Franklin
~Benjamin Franklin
