CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
“Tabata Something Else”
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
(rest 1:00)
Tabata Squat
(tabata style scoring)
___________
Competitor 1
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Thruster + 1 Pause Jerk (:02 in dip)
(make consistent increases)
For time:
50 Wall Ball Shots 20/14
25 Deficit Handstand Push-ups 4″/2″
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternating with a partner. both athletes row every distance)
___________
Competitor 2
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Thruster + 1 Pause Jerk (:02 in dip)
(make consistent increases)
For time:
6-9-12-9-6
Calories Assault Bike
Handstand Push-ups
Toes to Bar
Wall Ball Shots 30/20
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternating with a partner. both athletes row every distance)
_____________
Weightlifting
Snatch
75% 4×1
Clean + Jerk
75% 4(1+1)
Front Squat
75% 4×2
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Most folks are as happy as they make up their minds to be.”
~Abraham Lincoln
~Abraham Lincoln
