CrossFit
For load:
Power Clean + Hang Clean + Front Squat
2+2+2, 2+2+2
2+1+1, 1+2+1, 1+1+2
AMRAP 1:00
Rope Climb
3 rounds for time:
1:00 Russian Kettlebell Swing 70/53
1:00 Burpees
1:00 Double unders
1:00 Rest
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CrossFit Competitor
For time:
1-3-1-5-1-3-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)
5 rounds for time:
1 Pullover
3 Bar Muscle-up
5 CTB Pull-ups
7 Pull-ups
(each round must be unbroken)
3 rounds for reps + calories:
1:00 Row for Calories
1:00 Toes Through Rings
1:00 Assault Bike for Calories
1:00 Ring Push-ups
1:00 Rest
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Weightlifting
Power Snatch
80% 3×3
Power Clean + Power Jerk
85% 2+2, 2+2, 2+2
Based on Power Clean 1RM
Back Squat
85% 4×3
Hyper Extension
3×10 -choose weight-
Strict Toes to Bar
3×10
“America is all about speed. Hot, nasty, badass speed.”
~Will Ferrell
