CrossFit
For load:
Push Press 8-5-3-3-3
(make consistent increases)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Competitor 1
With a partner for time:
3-5-7-9-7-5-3
Burpee Box Jump 24/20
*start each round with 1 DBall over the shoulder 150/100
(alternate rounds with a partner)
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
*follow each set with 2 box jumps from seated position
(make consistent increases)
For time:
9 Deadlifts 315/205
15 Deadlifts 275/185
21 Deadlifts 225/155
(set-up 3 bars)
Not timed:
25 Toes to Bar
50 Wall Ball Shots 20/14
75 Cal Row
50 Wall Ball Shots
25 Toes to Bar
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Competitor 2
With a partner for time:
1-3-1-5-1-3-1
DBall Over the shoulder 150/100
*start each rond with 5 Wall Ball Shots 30/20
5 rounds for load:
1 Clean + 1 Hang Clean + 1 Clean
*follow each set with 2 box jumps from seated position
(make consistent increases)
For time:
9 Deadlifts 365/245
15 Deadlifts 315/205
21 Deadlifts 275/185
(set-up 3 bars)
Not timed:
5k Row
*perform 15 Toes to Bar following every 1000m
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Weightlifting
Clean + Jerk
85% 1(1+1)
90% 2(1+1)
80% 2(1+1)
Clean Pull
4×3 -choose weight-
Back Squat
85% 3×2
90% 2×1
RDL
3×5 -choose weight-
Ab Machine
3×15
“Friends are the siblings God never gave us.”
~Mencius
~Mencius
