CrossFit
5 rounds for load:
Bench Press (5-4-3-2-1)
Weighted Pull-ups (5-4-3-2-1)
(rest 2:00)
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
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Competitor 1
At a moderate load:
Tall Jerk 5-5-5-5-5
(make consistent increases)
5 rounds for load:
1 Clean + 2 Front Squats + 1 Jerk
(make consistent increases)
3 rounds at a moderate load:
6 Bulgarian Split Squat (each leg)
6 Single leg RDL (each leg)
(rest as needed between rounds)
“Grace”
For time:
30 Clean & Jerks 135/95
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Competitor 2
Stabilization
One Arm Overhead Walking Lunge
Pallof Press
DBall Rotations
At a modrate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
45:00 to establish max load:
3 Clean & Jerk 135/95
3 Clean & Jerk 145/100
3 Clean & Jerk 155/105
3 Clean & Jerk 165/110
3 Clean & Jerk 175/115
*Continue adding 10lbs/5lbs every 3 reps until time expires.
(Full Cleans. Don’t count reps that require a step to save the lift)
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Weightlifting
Deficit Clean
Work up to a heavy set of 2
Clean Pulls
4×4 -choose weight-
Back Squat
90% 2×1
85% 2×4
85% 1xAMRAP
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“We are like chameleons, we take our hue and the color of our moral character, from those who are around us.”
~John Locke
~John Locke
