CrossFit
For Load:
12-9-6-Max Reps
Bent Over Row
6 Rounds: (score is slowest round)
200m Run
10 Burpees
10 Pull-ups
(rest 1:30 between rounds)
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Competitor 1
Clean + Front Squat (from blocks)
65% 2(2+2)
70% 2(2+2)
75% 2(2+2)
Deadlift
Build to a heavy set of 3
2 rounds:
30 Air Squat
60yd Sled Push Shuttle 135/90
30 Russian Kettlebell Swing 70/53
(rest while your partner works)
20 Air Squat
40yd Sled Push Shuttle
20 Russian Kettlebell Swing
(rest while your partner works)
10 Air Squat
20yd Sled Push Shuttle
10 Russian Kettlebell Swing
(200m recovery walk)
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Competitor 2
For time:
10 Clean 135/95
10 Bar Facing Burpee
10 Clean 185/125
10 Bar Facing Burpee
10 Clean 225/155
10 Bar Facing Burpee
7 rounds: (score is slowest time)
500m Row
(rest 1:00 between rounds)
3 rounds:
30 Air Squat
60yd Sled Push Shuttle 135/90
30 Russian Kettlebell Swing 70/53
(rest while your partner works)
20 Air Squat
40yd Sled Push Shuttle
20 Russian Kettlebell Swing
(rest while your partner works)
10 Air Squat
20yd Sled Push Shuttle
10 Russian Kettlebell Swing
(200m recovery walk)
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BodyStrong
For load:
Walking Lunge 20-16-12-8 (alt legs)
2 rounds for load:
8-12 Pullover
8-12 Front Military Press
8-12 Seated Row
8-12 Dip
(quick transition between exercises. Alternate rounds with a partner)
5:00 for quality:
10 Quadraped K2E (:02 hold each position – 5/side)
20 Plank Shoulder Taps (:02 hold hand to shoulder)
:30 Hollow Body
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Weightlifting
Clean + Jerk
80% 2+1, 1+2, 1+1
85% 1+1, 1+1
Clean Pull
5×4 -choose weight-
Front Squat
75% 2×4
80% 3×3
“Be who you are and be that well.”
~Saint Francis de Sales
~Saint Francis de Sales
