CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
AMRAP 20:00
50 Double unders
40 Calories on the Rower
30 Steps Walking Lunge
20 Kettlebell Swings 53/35
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Competitor 1
5 rounds for load:
1 Clean Pull + 1 Clean + 1 Front Squat
(make consistent increases)
For reps:
Every 1:00 for 10:00
Odd min: Deadlift 275/185
Even min: GHD Sit-up
(choose reps prior to start. unbroken)
For time:
200m Run
7 Bar Facing Burpees
14 Power Cleans 95/65
7 Bar Facing Burpees
200m Run
7 Bar Facing Burpees
14 Power Cleans 115/85
7 Bar Facing Burpees
200m Run
7 Bar Facing Burpees
14 Power Cleans 135/95
7 Bar Facing Burpees
200m Run
7 Bar Facing Burpees
14 Power Cleans 155/105
7 Bar Facing Burpees
200m Run
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Competitor 2
6 rounds at mile pace:
400m Run
(rest 1:00)
For time:
7 Squat Cleans 135/95
21 Toes to Bar
7 Squat Cleans 155/105
21 Toes to Bar
7 Squat Cleans 185/125
21 Toes to Bar
7 Squat Cleans 205/135
With a partner not timed:
150 Double unders
50 Deadlifts 225/155
100 Wall Ball Shots 30/20
100 Burpees to a 6″ reach
100 Wall Ball Shots
50 Deadlifts 225/155
150 Double unders
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Weightlifting
Clean
75% 5×3
Clean Deadlift
85% 4×5
(Based on 1rm clean)
Front Squat
50% 4×10
“Without labor nothing prospers.”
~Sophocles
~Sophocles
