CrossFit
For load:
Every 1:00 for 10:00
1 Clean + 1 Thruster
(make consistent increases)
AMRAP 15:00
9 Toes to Bar
7 Deadlifts 155/105
5 Hang Power Cleans
3 Shoulder to Overhead
(alternate rounds with a partner)
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Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 3×2
*follow each set with 25′ handwalk
Power Clean
70% 1×3
75% 1×3
80% 3×2
*follow each set with 10 toes to bar
Not timed:
18 Handstand Push-ups
1:30 Assault Bike
15 Handstand Push-ups
1:30 Assault Bike
12 Handstand Push-ups
1:30 Assault Bike
9 Handstand Push-ups
1:30 Assault Bike
6 Handstand Push-ups
(increase calories on each round of assault bike)
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Competitor 2
Not timed:
18 Strict Handstand Push-ups
1:30 Assault Bike
15 Strict Handstand Push-ups
1:30 Assault Bike
12 Strict Handstand Push-ups
1:30 Assault Bike
9 Strict Handstand Push-ups
1:30 Assault Bike
6 Strict Handstand Push-ups
(increase calories on each round of assault bike)
Snatch
70% 1×3
75% 1×3
80% 3×2
*follow each set with 25′ handwalk
Power Clean
70% 1×3
75% 1×3
80% 3×2
*follow each set with 15 toes to bar
AMRAP 10:00 (85% effort)
25 Calorie Row
50 Double unders
25 Sit-ups
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Weightlifting
Block Clean
80% 4×3
Clean Pull
4×4 -choose weight-
Back Squat
Test 1RM
4 Rounds -choose weight-
10 Face Pulls
15 Barbell Curls
15 Abmat Sit-ups
“Sometimes it’s the journey that teaches you a lot about your destination.”
~Drake
~Drake
