CrossFit
Skill
Rope Climb
Weighted Pull-up
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with a :15 hold in bottom of dip
With a partner for time:
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner works)
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Competitor 1
Clean + Hang Clean (AK) + Front Squat
Build to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
Clean Pull
4×2 -chooses weight-
For time:
30 Calories on the Assault Bike
45′ DBall Carry 150/80
15 DBall Over the Shoulder
45′ DBall Carry
20 Calories on the Assault Bike
45′ DBall Carry
10 DBall Over the Shoulder
45′ DBall Carry
10 Calories on the Assault Bike
45′ DBall Carry
5 DBall Over the Shoulder
45′ DBall Carry
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Competitor 2
Clean + Hang Clean (AK) + Front Squat
Build to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
Clean Pull
4×2 -chooses weight-
2 rounds for time:
50′ Axle Walking Lunge (front rack) 110/90
50′ Hand Walk
50′ Plate Push 45lbs
25 Axle Power Clean 110/90
50′ Plate Push
50″ Hand Walk
25 GHD Sit-ups
3 rounds for total calories:
5:00 Row for calories
5:00 Rest
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Weightlifting
Back Squat
Test 5rm
Power Clean + Jerk
80% 3(1+1)
3-Position Clean Pull
3×3 -choose weight-
“The Edge… there is no honest way to explain it because the only people who really know where it is are the ones who have gone over.”
~Hunter S. Thompson
~Hunter S. Thompson
