CrossFit
5 rounds for total reps:
Ring Dips
(rest 1:00)
“D.T.”
For time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks
_______________
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean + 1 Thruster + 1 Jerk
(add 10lbs/5lbs each set)
“D.T.”
5 rounds or time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks
________________
Competitor 2
Tabata Style Scoring:
Tabata Assault Bike
(rest 1:00)
Reverse Tabata – Bar Muscle-up
(rest 1:00)
Reverse Tabata – Strict Handstand Push-ups
(rest 1:00)
Reverse Tabata – Toes to Bar
(rest 1:00)
Tabata Assault Bike
For time:
100 Double unders
With a partner for time:
25 Axle Power Cleans 160/110
50 Axle Shoulder to Overhead
75 GHD Sit-ups
100′ Axle Walking Lunge (alternate 50′ increments )
(one person works at a time.)
For time:
100 Double unders
“D.T.”
5 rounds or time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks
_________________
Weightlifting
Block Clean
75% 2×3
80% 3×3
Clean Pull
3×4 -choose weight-
Back Squat
5×10 -choose weight-
4 Rounds
10 Neutral Grip Cable Rows
15 Barbell Curls
20 Abmat Sit-ups
“I’m always asked, ‘What’s the secret to success?’ But there are no secrets. Be humble. Be hungry. And always be the hardest worker in the room.”
~Dwayne Johnson
~Dwayne Johnson
