CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Ring Dips
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
5 rounds for time:
7 Back Squat 185/125
14 Kettlebell Swings 53/35
21 Double unders
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Competitor 1
For load:
Every 1:00 for 10:00
1 Slow Clean Pull (:05 to knee) + 1 Hang Clean Pull (BK) + 1 Hang Clean (AK)
(make consistent increases)
3 rounds for load:
:20 Front Rack Hold
(rest 1:00)
3 rounds:
:30 L-Sit Hold
:30 Sorenson Hold
For time:
15 Strict Handstand Push-ups
25 Squat Cleans (t&g) 115/85
35 Russian Kettlebell Swings 70/53
45 Wall Ball Shots 20/14
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Competitor 2
For load:
Every 1:00 for 10:00
1 Slow Clean Pull (:05 to knee) + 1 Hang Clean Pull (BK) + 1 Hang Clean (AK)
(make consistent increases)
3 rounds for load:
:20 Front Rack Hold
(rest 1:00)
2 rounds:
1:00 L-Sit Hold
1:00 Sorenson Hold
7 rounds for time:
5 Strict Handstand Push-ups
6 Squat Cleans (t&g) 135/95
7 Russian Kettlebell Swings 70/53
8 Wall Ball Shots 20/14
(each movement unbroken)
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Weightlifting
Snatch
75% 3×1
Clean + Jerk
75% 3(1+1)
Front Squat
75% 3×2
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
“When you start to develop your powers of empathy and imagination, the whole world opens up to you.”
~Susan Sarandon
