CrossFit
Bench Press
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)
For total reps:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
3 rounds for total reps + calories:
:45 Assault Bike for Calories
:15 Rest
:45 Kettlebell High Pulls 53/35
:15 Rest
:45 Med Ball Slams 20/14
:15 Rest
:45 Ring Dips
:15 Rest
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Competitor 1
Every 1:00 for 10:00
1 Slow Pull to Knees + 1 Power Clean (floating)
(add 10lbs/5lbs each set)
Clean from the blocks (BK)
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)
Back Squat
3 rounds:
90% 1×1
(rest 1:30)
75% 1×6
(rest 3:00)
For total reps:
Every 1:00 for 10:00
Odd min: 1 Rope Climb + Box Jumps 24/20
Even min: 1 Wall Walk + Bar Dips
(choose reps prior to start. unbroken)
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Competitor 2
Every 1:00 for 10:00
1 Slow Pull to Knees + 1 Power Clean (floating)
(add 10lbs/5lbs each set)
Clean from the blocks (BK)
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between sets)
(full recovery between sets)
Back Squat
3 rounds:
90% 1×1
(rest 1:30)
75% 1×6
(rest 3:00)
For time:
27 Calories on the bike
9 x (1TTR + 1 Ring MU + 1 Ring Dip)
21 Calories on the bike
7 x (1TTR + 1 Ring MU + 1 Ring Dip)
15 Calories on the bike
5 x (1TTR + 1 Ring MU + 1 Ring Dip)
(each round unbroken)
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Weightlifting
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
-PR-
C+J
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
-PR-
