CrossFit
Skill
Handwalking
With a partner for time:
100 Calories on The Assault Bike
20 Parallette Pass Throughs
100 Kettlebell High Pulls 70/44
20 Parallette Pass Throughs
100 Ball Slams 20/14
20 Parallette Pass Throughs
100 Over your partner Burpees
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Competitor 1
Clean
75% 2×2
80% 2×1
85% 2×2
90% 2×1
Snatch Pull
100% 4×3
For load:
Overhead Lunge 4-4-4-4
(make consistent increses)
For total reps:
Every 1:00 for 10:00
Odd min: DBall Over the Shoulder 150/100
Even min: Pistols
(start every minute with 20 double unders)
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Competitor 2
3 rounds for calories:
2:00 1 Power Snatch every :15 (at 75% of 1rm)
2:00 Row for Calories
(rest 2:00)
For time:
:45 L-Sit
30 Toes to Bar
For time:
21-18-15-12
Wall Ball Shots 20/14
CTB Pull-ups
Ring Dips
GHD Sit-ups
For time:
:45 L-Sit
30 Toes to Bar
5 rounds for time:
9 Calories on The Assault Bike
45′ Farmers Walk 70/53
9 Handstand Push-ups
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Weightlifting
Power Clean + Jerk
90% 4(1+2)
Clean Pull
4×4 -choose weight-
Front Squat
77% 4×5
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
“Great men show politeness in a particular way; a smile suffices to assure you that you are welcome, and keep about their avocations as if you were a member of the family.”
~John James Audubon
~John James Audubon
