CrossFit
For load:
Every 1:00 for 10:00
1 Cluster
(make consistent increase)
2 rounds for time:
25 Sit-ups
50 Air Squats
25 Sit-ups
50 Double unders
100yrd Farmers Walk 70/53
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Competitor 1
Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
For total reps:
Every 1:00 for 10:00
Even min: Ring Muscle-ups
Odd min: Strict Handstand Push-ups
*start every min with 20 double unders
(choose reps prior to start. unbroken)
3 rounds for time:
50 Air Squats
14 Ring Dips
10 Hang Power Clean 135/95
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Competitor 2
For time:
400m Run
7 DBall Over the Shouder 150/100
Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk
For total reps:
Every 1:00 for 10:00
Even min: Strict Ring Muscle-ups
Odd min: Strict Deficit Handstand Push-ups 4″/2″
*start every min with 20 double unders
(choose reps prior to start. unbroken)
“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean 135/95
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Weightlifting
NF Snatch + Snatch
75% 4(1+1)
NF Clean + Clean + Jerk
75% 4(1+1+1)
Snatch Grip Push Press + OHS
4(3+1) -choose weight-
Bulgarian Split Squats
3×10 -choose weight-
*NF – No Feet
“There is no success without hardship.”
~Sophocles
~Sophocles
