CrossFit
Weighted Pull-up
Build to a heavy set of 1
50% of heavy set: 30 reps for time
For reps + calories:
2:00 Row for calories
1:00 Toes to Bar
1:00 Kettlebell Swing 53/35
1:00 Air Squats
2:00 Row for calories
1:00 Air Squats
1:00 Kettlebell Swing
1:00 Toes to Bar
2:00 Row for calories
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Competitor1
“Speed Ladder”
5 rounds for time:
1 Clean 135/95
1 Clean 155/105
1 Clean 185/125
1 Clean 205/135
1 Clean 225/155
(rest 2:00 between rounds. 30 double unders during rest)
Deadlift
Build to a heavy set of 5
85% of heavy set: 5.4.3.2.1
*follow each set with 1 legless rope climb
AMRAP 15:00
1 Wall Walk
15 Calories on the Rower
1 Wall Walk
15 Toes to Bar
1 Wall Walk
15′ Hand Walk
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Competitor 2
“Speed Ladder”
5 rounds for time:
1 Clean 185/125
1 Clean 205/135
1 Clean 225/155
1 Clean 245/165
1 Clean 265/175
(rest 2:00 between rounds. 30 double unders during rest)
Deadlift
Build to a heavy set of 5
85% of heavy set: 5.4.3.2.1
*follow each set with 10 box jumps 30/24
AMRAP 15:00
1 Legless Rope Climb
15 Calories on the Assault Bike
1 Wall Walk
15 GHD Sit-up
1 Legless Rope Climb
15′ Hand Walk
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Weightlifting
Power Snatch + OHS
80% 4(1+1)
Power Clean + FS
80% 4(1+1)
Box Step-ups
4×10 -choose leg-
“You don’t need anybody to tell you who you are or what you are. You are what you are!”
~John Lennon
~John Lennon
