CrossFit
For load:
Close Grip Bench 8-5-5-3-3-3
(make consistent increases)
For time:
400m Run
21 Kettlebell High Pulls 70/53
5 Wall Walks
15 Kettlebell High Pulls
5 Wall Walks
9 Kettlebell High Pulls
5 Wall Walks
400m Run
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Competitor 1
5 rounds for load:
1 Snatch High Pull + 1 Snatch + 1 Drop Snatch
(make consistent increases)
Clean from blocks (BK)
70% 2×2
75% 1×2
80% 1×2
85% 2×2
Front Squat
75% 2×3
85% 3×2
For time:
10 Kettlebell Squats in Front Rack 70/53
50′ Walk with Kettlbells in Front Rack
8 Kettlebell Squats in Front Rack
50′ Walk with Kettlbells in Front Rack
6 Kettlebell Squats in Front Rack
50′ Walk with Kettlbells in Front Rack
4 Kettlebell Squats in Front Rack
50′ Walk with Kettlbells in Front Rack
2 Kettlebell Squats in Front Rack
50′ Walk with Kettlbells in Front Rack
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Competitor 2
Every minute on the minute:
1 Snatch at 80%
*If you miss at 80% drop to 75% for 2 reps in the next minute.
*If you miss at 75% drop to 70% for 3 reps in the next minute.
(continue until everyone has missed at 80% or 20:00)
5 rounds for time:
5 Deadlifts 275/185
50 Double unders
For time:
9-12-15-18-21
Calories on the Assault Bike
GHD Sit-ups
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Weightlifting
Clean
85% 4×2
Clean Pull
2×3 -choose weight-
2×2 -choose weight-
Front Squat
88% 3×3
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Patience is bitter, but its fruit is sweet.”
~Jean-Jacques Rousseau
~Jean-Jacques Rousseau
