CrossFit
3 rounds at a moderate load:
5 Front Squat + 5 Back Squat
(make consistent increases)
AMRAP 14:00
6 Box Jump Overs 24/20”
7 Burpees Over a Kettlebell
8 Kettlebell Swing 53/35
(alternate rounds with a partner)
*resting partner holds a plank
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Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
For time:
50-40-30-20-10
Double under
(each set unbroken)
3 rounds for time:
300m Assault Air Runner
6 Deadlift 315/205
18 GHD Sit-up
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Competitor 2
For time:
50-40-30-20-10
Double under
(each set unbroken)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
AMRAP 6:00
2 Deadlift 365/245
6 Bar Facing Burpee
2 DBall Over the shoulder 150/100
2 rounds for time on the bike:
1000/800m row (complete in 4:00)
25/20 Calories Assault Bike
(rest 5:00 between rounds)
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BodyStrong
4 rounds for reps:
:30 Ring Row or Strict Pull-up
:30 Push-up
:30 Air Squat
:30 Burpees
(rest 2:00 between rounds)
Tabata
Side Plank
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Weightlifting
Snatch Drills
(10 mins)
Muscle Snatch + Snatch
4(1+2) -choose weight-
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.”
~John Adams
~John Adams
