CrossFit
“The Ghost”
6 rounds for time:
1:00 Rowing for Calories
1:00 Burpees
1:00 Double Unders
1:00 Rest
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CrossFit Competitor
Snatch + Hang Snatch + OHS
65% 2+1+1, 2+1+1
70% 2+1+1, 1+1+1
75% 1+1+1, 1+1+1
Hang Clean + Front Squat
65% 2+2, 2+2
70% 2+1, 1+2
75% 2+1, 1+2
5 attempts to establish:
Max Vertical Jump
3 rounds for time:
15 GHD Sit-ups
10 Pistols (alt legs)
15 Toes to Bar
10 Pistols (alt legs)
15 Weighted Sit-ups 70/53
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Halting Snatch Pull
100% 5×2
Romanian Deadlift
3×3 -moderate weight-
(for stretch & movement)
Accumulate 2:00 of:
Weighted Plank Hold 65lbs
“The best way to find out if you can trust somebody is to trust them.”
~Ernest Hemingway
