CrossFit
For load:
Start a new set every 2:00
Bench Press 5-4-3-2-1
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
For time:
30 Calories on The Assault Bike
15 Axle Thrusters 130/90
3 Rope Climbs
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Competitor 1
Power Clean
70% 2×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
Clean
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
For time:
2000m Row
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Competitor 2
Clean from blocks (BK)
2×3 70%
3×2 75%
For load:
Bench Press 5-5-5-5-5-5-5 (7 sets)
(add 10lbs/5lbs each set. follow each set with 1 legless rope climb)
For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Pull-ups
Even min: Strict Handstand Push-ups
(add 10lbs/5lbs each set. unbroken)
(add 10lbs/5lbs each set. unbroken)
7 rounds for time:
15 Calories on The Assault Bike
:15 L-Sit
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Weightlifting
Hang Clean + Clean
4(1+1)
Block Clean Pull
4×3 -choose weight-
Front Squat
77% 1×5
81% 1×5
85% 1×5
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Be sure you put your feet in the right place, then stand firm.”
~Abraham Lincoln
~Abraham Lincoln
