CrossFit
Front Squat
Work to a heavy set of 5
90% of top set for 2×3
80% of top set 2×3
3 rounds for time:
500m Row
400m Run
50 Double unders
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Competitor 1
Every 1:00 for 12:00
Min 1-4: 2 Power Clean + 2 Push Press 70%
Min 5-8: 1 Power Clean + 2 Push Press 75%
Min 9-12: 1 Power Clean + 1 Push Press 80%
Pause Jerk (:03)
70% 2×2
80% 5×1
For total reps
Every 1:00 for 14:00
Odd min: 1 Ring Muscle-up + Ring Dips
Even min: 15/10 Calories on The Assault Bike
(choose reps prior to start. unbroken)
3 rounds for time:
21 Wall Ball Shots 20/14
15 Pull-ups
9 Handstand Push-ups
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Competitor 2
Every 1:00 for 12:00
Min 1-4: 2 Power Clean + 2 Push Press 75%
Min 5-8: 1 Power Clean + 2 Push Press 80%
Min 9-12: 1 Power Clean + 1 Push Press 85%
Pause Jerk (:03)
70% 2×2
75% 1×1
80% 4×1
85% 1×1
For time:
1-3-1-5-1-3-1
Toes Through Rings
Ring Muscle-up
Ring Dip
(alternate rounds with a partner)
For time:
40 Wall Ball Shots 30/20
30 Pull-ups
20 Handstand Push-ups
30 Wall Ball Shots
20 Pull-ups
10 Handstand Push-ups
20 Wall Balls
10 Pull-ups
5 Handstand Push-ups
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Weightlifting
Block Power Snatch
90% 2×1
85% 3×2
Block Power Clean
90% 2×1
85% 3×2
Snatch Push Press
4×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
