CrossFit
Skill
Hand Walking
For load:
Dumbbell Bench Press 10-8-6-6-6
(make consistent increases)
For distance:
20yrd Sled Push
(add 45lbs/25lbs each length. turn and go immediately)
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Competitor 1
Clean
70% 2×2
75% 1×1
80% 5×1
Front Squat
70% 1×3
75% 2×2
80% 3×1
For time:
21 Snatches 95/65
21 Calories on The Assault Bike
15 Snatches 115/85
15 Calories on The Assault Bike
9 Snatches 135/95
9 Calories on The Assault Bike
(any style snatch)
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Competitor 2
Clean
3 Waves
65% 1×1
70% 1×1
75% 1×1
80% 1×1
(start a set every 1:00)
Every :30 for 10:00
1 Deadlift at 70%
(positions and speed are priorities)
4 rounds for time:
21 Calorie Row
14 GHD Sit-ups
7 Front Squats 185/125
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Weightlifting
Clean + Jerk
75% 3(1+1)
80% 2(1+1)
Clean Pull
3×3 -choose weight-
Front Squat
85% 3×2
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Cutting prices or putting things on sale is not sustainable business strategy.”
~Howard Schultz
~Howard Schultz
