CrossFit
For load:
Power Clean 5-5-3-3-3
For time:
30 Calories on the Assault Bike
10 DBall Over the Shouder 150/80
30 Calories on The Rower
10 DBall Get-ups 100/60
30 Burpees to a plate
10 DBall Over the Shoulder 150/80
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Competitor 1
Clean from blocks (BK)
70% 3×3
75% 3×2
80% 3×1
Deadlift
Build to a heavy set of 5 (t&g)
50% of heavy set: 30 Floating Deadlifts
3 rounds for time:
50′ Walking Lunges 50/35 (each hand)
25 GHD Sit-ups
20:00 no measure:
:30 Row Easy
:30 Row Medium
:30 Row Hard
:30 Row Arms Only
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Competitor 2
Clean from blocks (BK)
70% 3×3
75% 3×2
80% 3×1
Deadlift
Build to a heavy set of 5 (t&g)
50% of heavy set: 30 Floating Deadlifts
3 rounds for time:
50′ Walking Lunges 50/35 (each hand)
25 GHD Sit-ups
20:00 no measure:
:30 Assault Bike Easy
:30 Assault Bike Medium
:30 Assault Bike Hard
:30 Assault Bike Backwards
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Weightlifting
Block Clean
80% 5×2
(No more than 2:00 rest)
Clean Pull
3×5 -choose weight-
Back Squat
70% 4×5
AMRAP 1:00
ABMAT Sit-ups
“Men do not quit playing because they grow old; they grow old because they quit playing.”
~Oliver Wendell Holmes, Sr.
