CrossFit
5 rounds for load:
3 Bench Press
3 Weighted Pull-ups
(rest 2:00)
3 rounds for reps:
:30 Handstand Push-ups
1:30 Rest
:30 Ring Dips
1:30 Rest
:30 Push-ups
1:30 Rest
6 rounds for calories:
:30 Row
:30 Rest
________________
Competitor 1
At a moderate load:
Press in Split 5-5-5-5-5
(make consistent increases)
5 rounds for load:
3 Front Squat + 3 Jerk
(make consistent increases)
3 rounds at a moderate load:
8 Bulgarian Split Squat (each leg)
8 Single leg RDL (each leg)
(rest as needed between rounds)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
__________________
Competitor 2
At a moderate load:
Push Press (rebounding) 5-5-5-5-5
(make consistent increases)
5 rounds for load:
3 Front Squat + 3 Jerk
(make consistent increases)
For reps or distance:
:30 Deadlift 275/185
1:30 Rest
:30 Hand Walk for distance
1:30 Rest
:30 Burpees over the rower
3 rounds:
3:00 to complete
250m Row
Deadlift (same number of reps that you did in :30)
3 rounds:
3:00 to complete
250m Row
Hand Walk (same distance that you did in :30)
3 rounds:
3:00 to complete
250m Row
Burpees over the rower (same number of reps that you did in :30)
__________________
Weightlifting
Deficit Pause Snatch
85% 4×2
Deficit Pause Clean
85% 4×2
Clean Deadlift
110% 4×5
(based on 1rm clean)
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Greatness is a road leading towards the unknown.”
~Charles de Gaulle
~Charles de Gaulle
