CrossFit
For load:
Power Clean 5-5-5-5-5
(make consistent increases)
For total reps:
Strict Pull-ups
(rest 1:00)
Strict Pull-ups
(rest :45)
Strict Pull-ups
(rest :30)
Strict Pull-ups
(rest :15)
Strict Pull-ups
Strict Pull-ups
(rest :45)
Strict Pull-ups
(rest :30)
Strict Pull-ups
(rest :15)
Strict Pull-ups
With a partner for time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees to a plate
(alternate rounds with a partner)
___________________
Competitor 1
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
Romanian Deadlift
4×4 -choose weight-
At a moderate load:
Reverse Lunge 8-8-8-8 (each leg)
(make consistent increases. front rack)
4 rounds for time:
15 One-Arm Dumbbell Snatch 50/35
30′ Hand Walk
15 GHD Sit-ups
45′ DBall Carry (in front of body) 150/100
____________________
Competitor 2
Block Clean
Work to a heavy set of 3
85% of heavy set: 4×2
Romanian Deadlift
4×4 -choose weight-
At a moderate load:
Reverse Lunge 8-8-8-8 (each leg)
(make consistent increases. front rack)
Not timed:
1 Mile Assault Bike
200m Farmers Walk 70/53
1 Mile Assault Bike
50 Weighted Sit-ups 25
50 Wall Ball Shots 30/20
50 Weighted Sit-ups
1 Mile Assault Bike
200m Farmers Walk
1 Mile Assault Bike
_____________________
Weightlifting
Block Power Clean + Clean
85% 3(1+1)
Clean Deadlift
3×5 -choose weight-
Back Squat
5×8 -choose weight-
4 Rounds
15 Barbell Curls
15 DB French Press
“To find joy in work is to discover the fountain of youth.”
~Pearl S. Buck
~Pearl S. Buck
