CrossFit
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
For time:
800m Run
(rest 3:00)
400m Run
(rest 2:00)
400m Run
(rest 2:00)
200m Run
(rest 1:00)
200m Run
(rest 1:00)
200m Run
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Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK + :02 AK)
(make consistent increases)
For time:
10 Cleans 185/125
10 Cleans 155/105
10 Cleans 135/95
For time:
21-15-9
Weighted Sit-ups 53/35
Toes to Bar
For total distance:
20yrd Sled Push
(start with 45lbs, add 45l/25 each push. no rest between attempts)
(continue until you are unable to go 20yrds without stopping)
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Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK + :02 AK)
(make consistent increases)
For time:
10 Cleans 225/155
10 Cleans 205/135
10 Cleans 185/125
For time:
21-15-9
GHD Sit-up
Toes to Bar
For total distance:
20yrd Sled Push
(start with 45lbs, add 45l/25 each push. no rest between attempts)
(continue until you are unable to go 20yrds without stopping)
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Weightlifting
Clean + Jerk
85% 5(1+1)
Clean Pull
3×3 -choose weight-
Back Squat
85% 4×3
AMRAP 1:30
Abmat Sit-ups
Face Pulls
4×10 -choose weight-
“Happiness depends upon ourselves.”
~Aristotle
~Aristotle
