CrossFit
5 rounds for total time:
L-Sit on Parallettes
(1:00 rest)
For Time:
100 Double under
80 Sit-ups
60 Calorie Row
40 Push-ups
40 Box Jump Over
40 Push-ups
60 Calorie Row
80 Sit-ups
100 DU
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Competitor 1
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+1
For load:
Bench Press 8-5-5-3-3-3
*follow each set with 1 rope climb
For time:
25 Burpee
50 Wall Ball Shot 20/14
75 Double under
100 Calorie Row
75 Double under
50 Wall Ball Shot
25 Burpee
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Competitor 2
Split Power Clean + Split Jerk (from blocks)
Build to a heavy set of 1+1
For load:
Shoulder Press 8-5-5-3-3-3
*follow each set with 1 rope climb
3 rounds:
Each exercise to failure. No rest between sets.
8-12 Pullover
8-12 High Row
8-12 Seated Row
8-12 Low Row
(alternate rounds with a parter)
For time:
25 Burpee
50 Wall Ball Shot 20/14
75 Double under
100 Calorie Row
75 Double under
50 Wall Ball Shot
25 Burpee
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Aerobic Capacity
3 rounds:
1:00 Row
:30 Rest
1:00 AirRunner or Bike
:30 Rest
1:00 Jump Rope or Ski
(rest 2:00 between rounds)
For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Power Snatch
80% 2×2
85% 3×1
Power Clean + Push Press
80% 2(2+2)
85% 3(2+2)
Snatch Push Press
4×3 – choose weight-
“A lot of what is most beautiful about the world arises from struggle.”
~Malcolm Gladwell
~Malcolm Gladwell
