CrossFit
Not timed:
7 Rope Climbs 12′
For load:
Overhead Squat 7-5-3
(rest as needed)
3 rounds for time:
15 Burpees on to a plate
25 Sit-ups
35 Double unders
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CrossFit Competitor
3 rounds not timed:
5 Position Strict Muscle-up
(hold each position for :05)
(athletes competing this weekend skip MU’s)
SICest of the Southwest Wod 3
For time:
20 Ground to Overhead 135/95
25 Toes to Bar
20 Burpees on to a plate
25 Cal Row (sub for 1k Watt Bike)
Not timed:
1 Mile run
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Weightlifting
Power Snatch + Power Snatch(knee) + Snatch(bellow knee)
70% 1+2+1, 1+1+2
75% 1+2+1, 2+2+2, 2+2+2
80% 1+1+1
Front Squat
80% 2×3
85% 2×3
87% 2×3
For time:
Box Jumps 1-2-3-4-5-6-7-8
Sit-ups 8-7-6-5-4-3-2-1
“You must do the things you think you cannot do.”
~Eleanor Roosevelt
