CrossFit
For load:
Thruster 5-5-3-3-3
(make consistent increases)
For time:
100 Sit-ups
25 Double unders
75 Kettlebell Swings 53/35
50 Double unders
50 Wall Ball Shots 20/14
75 Double unders
25 Box Jumps 24/20
100 Double unders
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Competitor 1
Clean from blocks (BK)
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 3×2
Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
For time:
35 Calories on the Assault Bike
21 Axle Thrusters 130/90
7 Rope Climbs
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Competitor 2
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 5×1
For load:
Bench Press 5-5-5-5, 3×5
*Follow each set with a Legless Rope Climb
(make consistent increases on the first four sets. use the same weight for the last three sets)
For load & reps:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-ups
Even min: Strict Hnadstand Push-ups
(add 10lbs/5lbs each set. unbroken)
For time:
50 Calories on the Assault Bike
30 Axle Thrusters 130/90
10 Rope Climbs
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Weightlifting
Hang Clean + Clean
4(1+1) -choose weight-
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-
“What I do is prepare myself until I know I can do what I have to do.”
~Joe Namath
~Joe Namath
