CrossFit
For load:
Every 1:00 for 10:00
1 Close Grip Bench Press
(make consistent increases)
AMRAP 10:00
250m Row
7 Strict Press 95/65
_________________
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:02 BK)
(add 10lbs/5lbs each set)
Clean from blocks (BK)
70% 2×2
75% 1×2
80% 2×1
85% 1×1
90% 2×1
For time:
50-40-30-20-10
Double unders (unbroken)
For time:
15-12-9-6-3
Handstand Push-up
Kettlebell Swing 53/35
Burpees
~then~
45 Double unders
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Competitor 2
For load:
Every 1:00 for 10:00
1 Jerk Dip + 1 Pause Jerk (:05 overhead)
(add 10lbs/5lbs each set)
5 rounds for load:
3 Position Power Clean (ground, BK, AK)
(make consistent increases)
3 rounds for time:
20 Deadlifts 225/155
(each set unbroken)
For time:
18-15-12-9-6-3
Handstand Push-ups
Calories on Assault Bike
Burpees
~then~
63 Double unders
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Weightlifting
Clean + Jerk
85% 5(1+1)
Clean Pull
3×3 -choose weight-
Front Squat
88% 2×3
93% 2×2
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Fortune always favors the brave, and never helps a man who does not help himself.”
~P. T. Barnum
~P. T. Barnum
