CrossFit
For load:
Thruster 3-1-3-5-7-9
(leave 1 rep in the tank every set)
For time:
50 Single-Arm Dumbbell Snatch 50/35
5 DBall Over the Shoulder 150/80
50 Bar Dips
5 DBall Over the Shoulder
50 Kettlebell Deadlift 70/53
5 DBall Over the Shoulder
50 Push-ups
_______________
Competitor 1
Clean Pull + Clean + Front Squat
Build to a heavy set of: 1+1+1
85% of heavy set: 3(1+1+1)
4 rounds at a moderate load:
6 Single Leg Dumbbell RDL (each leg)
6 Bulgarian Split Squats (each leg)
(rest as needed bewteen rounds)
For total reps:
Every 1:00 for 10:00
Odd min: Ring Dips
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
For time:
5 Rope Climbs
50 Single-Arm Dumbbell Snatches 50/35
25 Toes to Bar
50 Double unders
75 Russian Kettlebell Swings 70/53
50 Double unders
25 Toes to Bar
50 Kettlebell Deadlifts 70/53
5 Rope Climbs
_________________
Competitor 2
Clean Pull + Clean + Front Squat
Build to a heavy set of: 1+1+1
85% of heavy set: 3(1+1+1)
4 rounds at a moderate load:
6 Single Leg Dumbbell RDL (each leg)
6 Bulgarian Split Squats (each leg)
(rest as needed bewteen rounds)
For time:
3 Rope Climbs
30 Strict Handstand Push-ups
4 Rope Climbs
40 Ring Dips
5 Rope Climbs
50′ Hand Walk
3 rounds not timed:
20 Over the Box Jumps (may use hands) 20″
25 GHD Sit-ups
30 Single-Arm Dumbbell Snatches 70/50
35 Double unders
40 Calorie Row
___________________
Weightlifting
Pause Clean + Clean + Jerk
80% 4(1+1+1)
3-Position Clean Pull
4×3 -choose weight-
Back Squat
3×5 -choose weight-
3 Rounds
10 Barbell Curls
10 DB French Press
10 Strict T2B
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
~Thomas Jefferson
~Thomas Jefferson
