CrossFit
For load:
Power Clean 3-3-3-3-3
(make consistent increases.)
5 rounds for time:
9 Over the Box Jumps 20″
10 Deadlifts 225/155
11 Wall Ball Shots 20/14
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Competitor 1
For load:
Every 1:00 for 10:00
1 Block Clean @ 80%
5 rounds for time:
10 GHD Sit-ups
10 Deadlifts 225/155
10 10′ Wall Ball Shots 20/14
For time:
50 Double unders
5 DBall Over the Shoulder 150/100
40 Double unders
4 DBall Over the Shoulder
30 Double unders
3 DBall Over the Shoulder
20 Double unders
2 DBall Over the Shoulder
10 Double unders
1 DBall Over the Shoulder
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Competitor 2
For load:
Every 1:00 for 10:00
1 Block Clean @ 80%
For time:
50′ Hand Walk
5 DBall Over the Shoulder 150/100
50 Double unders
40′ Hand Walk
4 DBall Over the Shoulder
40 Double unders
30′ Hand Walk
3 DBall Over the Shoulder
30 Double unders
20′ Hand Walk
2 DBall Over the Shoulder
20 Double unders
10′ Hand Walk
1 DBall Over the Shoulder
10 Double unders
5 rounds for time:
9 Over the Box Jumps 24/20
10 Deadlifts 275/185
11 10′ Wall Ball Shots 30/20
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Weightlifting
Clean + Jerk
80% 4(1+1)
Clean Pull
4×3 -choose weight-
Front Squat
70% 4×4
Good Morning
4×8 -choose weight-
Planks
Accumulate 5:00
“The price of greatness is responsibility.”
~Winston Churchill
~Winston Churchill
