CrossFit
Skill
Bar Muscle-up
For load:
Turkish Get-up 1-1-1-1-1-1-1
For time:
2000m Row
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Competitor 1
For load:
Deadlift 5-3-3-2-2-2
(make consistent increases)
For time:
20 Wall Ball Shots 20/14
30 Double unders
10 Snatches 115/85
20 Wall Ball Shots
30 Double unders
10 Snatches 135/95
20 Wall Ball Shots
30 Double unders
10 Snatches 155/105
(full snatches)
6 rounds for calories:
:30 Row
:30 Rest
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Competitor 2
For load:
Deadlift 5-3-3-2-2-2
(make consistent increases)
For total reps:
0:00-4:00
25 Toes to Bar
50 Double Unders
15 Snatches 135/95
4:00-8:00
25 Toes to Bar
50 Double Unders
13 Snatches 155/105
8:00-12:00
25 Toes to Bar
50 Double Unders
11 Snatches 185/125
12:00-16:00
25 Toes to Bar
50 Double Unders
9 Snatches 205/135
16:00-20:00
25 Toes to Bar
50 Double Unders
7 Snatches 225/155
(full snatches)
6 rounds for calories:
:30 Assault Bike
:30 Rest
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Weightlifting
Clean & Jerk
85% 5(1+1)
Clean Pull
4×3 -choose weight-
Back Squat
8-5-5
-then-
120% Back Squat hold (5+ sec)
3 Rounds
10 Strict T2B
10 Strict pull-ups/Ring Rows
“An investment in knowledge pays the best interest.”
~Benjamin Franklin
~Benjamin Franklin
