CrossFit
For load:
Every 1:00 for 10:00
1 Clean + 1 Thruster
(make consistent increases)
For time:
1000m Run
100 Double unders
1000m Row
100 Double unders
1000m Run
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Competitor 1
At a moderate load:
Every 1:00 for 10:00
3 Power Clean & Jerk (T&G)
5 rounds no measure:
2 Kip Hips to Rings
3 Ring Muscle-up No Dip
2 Ring Muscle-up
3 Ring Muscle Down
2 Eccentric Ring Dip (:10)
AMRAP 5:00
2 Strict Pull-ups
4 Kipping Pull-ups
6 Butterfly Pull-ups
(each round unbroken)
AMRAP 20:00
400m Run
3 Rope Climbs
6 DBall Over the Shoulder 150/100
9 Bench Press at Body weight/.66 Body weight
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Competitor 2
At a moderate load:
Every 1:00 for 10:00
3 Power Clean & Jerk (T&G)
5 rounds no measure:
5 Kip Hips to Rings
4 Ring Muscle-up No Dip
3 Ring Muscle-up
2 Ring Muscle Down
1 Eccentric Ring Dip (:10)
AMRAP 5:00
3 Strict Pull-ups
5 Kipping Pull-ups
7 Butterfly Pull-ups
(each round unbroken)
AMRAP 20:00
400m Run
3 Rope Climbs
6 DBall Over the Shoulder 150/100
9 Bench Press at Body weight/.66 Body weight
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Weightlifting
NF Snatch + Snatch
5(1+1) -choose weight-
NF Clean + Clean + Jerk
5(1+1+1)
Push Press + BTN Push Press
4(2+2) -choose weight-
Bulgarian Split Squats
3×10 -choose weight-
*NF – No Feet (hookgrip/straps ok)
“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
~Bernard M. Baruch
~Bernard M. Baruch
