CrossFit
Skill
Hand Walking
AMRAP 20:00
:30 Chin Over the Bar Hold
:30 Handstand Hold
:30 L-Sit Hold
:30 Squat Hold
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Competitor 1
Pause Clean (:02 BK)
75% 2×3
80% 3×2
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
At a moderate load:
Bulgarian Split Squat 8-8-8
(make consistent increases)
For total calories:
6x :10 Row / :50 Rest
5x :20 Row / :40 Rest
4x :30 Row / :30 Rest
3x :40 Row / :20 Rest
2x :50 Row / :10 Rest
1x 1:00 Row
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Competitor 2
Pause Clean (:02 BK)
Build to a heavy set of 2
90% of heavy set: 1.1.1 (every :30)
80% of heavy set: 1.1.1.1.1 (every :15)
Clean Pull
2×3 -choose weight-
3×2 -choose weight-
At a moderate load:
Bulgarian Split Squat 8-8-8(each leg)
(make consistent increases)
For total calories:
6x :10 Assault Bike / :50 Rest
(rest 6:00)
5x :20 Assault Bike / :40 Rest
(rest 5:00)
4x :30 Assault Bike / :30 Rest
(rest 4:00)
3x :40 Assault Bike / :20 Rest
(rest 3:00)
2x :50 Assault Bike / :10 Rest
(rest 2:00)
1x 1:00 Assault Bike
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Weightlifting
Pause Power Clean + Clean + Jerk
75% 2(1+1+1)
80% 3(1+1+1)
Clean Deadlift
4×4 -choose weight-
Back Squat
60% 3×5
4 Rounds
12 Barbell Curls
12 DB French Press
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”
~Helen Keller
~Helen Keller
