CrossFit
For load:
Weighted Pull-up 5-3-3-2-2-2
(make consistent increases)
For total reps + calories:
0:00-7:00
Row for calories
(alternate with partner every 15 calories)
7:00-12:00
Wall Ball Shots 20/14
(share work anyhow)
12:00-15:00
Burpees to a plate
(share work anyhow)
__________________
Competitor 1
Clean
Work to a heavy set of 3 (t&g)
100% of heavy set: 10 reps for time
AMRAP 3:00
Dumbbell Overhead Walking Lunge 50/35
AMRAP 6:00
12 Deadlifts 185/125
12 GHD Sit-ups
12 Overhead Squats 115/85
(rest 6:00)
AMRAP 6:00
12 Single Arm Dumbbell Snatches (alt arms) 50/35
12 Pistols (alt leg)
12 Toes to Bar
____________________
Competitor 2
Clean
Work to a heavy set of 3 (t&g)
100% of heavy set: 10 reps for time
3:00 for distance:
Dumbbell Overhead Walking Lunge 50/35
AMRAP 6:00
12 Single Arm Dumbbell Snatches (alt arms) 50/35
12 Pistols (alt leg)
12 Toes to Bar
(rest 6:00)
AMRAP 6:00
12 Deadlifts 185/125
12 GHD Sit-ups
12 Overhead Squats 115/85
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
______________________
Weightlifting
Block Power Clean + Clean
85% 4(1+1)
Clean Pull
2×4 -choose weight-
2×3 -choose weight-
Back Squat
75% 2×6
80% 3×5
Face Pulls
4×10 -choose weight-
“Be sure you put your feet in the right place, then stand firm.”
~Abraham Lincoln
~Abraham Lincoln
