CrossFit
3 rounds for total reps:
Handstand Push-ups
(rest 1:00)
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Pull-ups
(alternate rounds w/ partner)
3 rounds for total reps:
Handstand Push-ups
(rest 1:00)
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CrossFit Competitor
For time:
5-4-3-2-1
Bar Muscle-ups
(alternate rounds with partner)
For load:
Front Squat 3×3
(rest as needed)
For time:
20 Toes to Bar
30 Kettlebell Swings 53/35
20 Deficit Handstand Push-ups 4”/2”
30 Pistols (alt legs)
20 Dumbbell Snatch 65/45 (each arm)
30 10′ Wall Ball Shots 20/14
20 Chest to Bar Pull-ups
30 Burpees to Plate
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Weightlifting
Jerk
70% 2×3
80% 2×2
85% 2×2
90% 2×1
Clean Pull
100% 2×3
+10kg 3×2
Drop Snatch
80% 2×3
85% 2×2
90% 3×1
“In order to succeed, your desire for success should be greater than your fear of failure.”
~Bill Cosby
