CrossFit
For load:
Every 1:00 for 10:00
2 Power Snatches
(make consistent increases)
For time:
50-40-30-20-10
Kettelbell Swings 53/35
Sit-ups
Double Unders
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Competitor 1
Block Power Clean
2 waves:
70% 1×3
75% 1×3
80% 1×3
(start a set every minute)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
AMRAP 3:00
350m Row
Max Dumbbell Thrusters 50/35
(rest 3:00)
AMRAP 3:00
350m Row
Max DBall Over the Shoulder 150/100
(rest 3:00)
AMRAP 3:00
350m Row
Max Dumbbell Thrusters 50/35
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Competitor 2
Block Power Clean
2 waves:
70% 1×3
75% 1×3
80% 1×3
(start a set every minute)
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
3 rounds for calories:
:10 Assault Bike / :50 Recovery Ride
:20 Assault Bike / :40 Recovery Ride
:30 Assault Bike / :30 Recovery Ride
With a partner for time:
25 DBall Over the Shoulder 150/100
100′ DBall Carry 150/100 (in front of body)
50 Dumbbell Squat Cleans 50/35
100′ DBall Carry
75 Kettlebell Deadlifts 70/53
100′ DBall Carry
200yrd Farmers Walk 70/53
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Weightlifting
Clean + Jerk
80% 2(1+1)
85% 3(1+1)
(No more than 2:00 rest)
Clean Pull
4×3 -choose weight-
Pause Back Squat + Back Squat
4(2+1) -choose weight-
AMRAP 1:00
ABMAT sit-ups
“Take care of all your memories. For you cannot relive them.”
~Bob Dylan
