CrossFit
Front Squat
Build to a heavy set of 6
90% of heavy set: 8.6.4
6 rounds for total reps:
:20 Burpees
:10 Rest
:20 Wall Sit
:10 Rest
:20 Ring Row
:10 Rest
:20 Wall Ball Shots 20/14
:10 Rest
:20 Plank Hold
:10 Rest
______________________
Competitor 1
Power Clean + Clean from blocks (BK)
75% 2+2
80% 2+1, 1+2
85% 3(1+1)
(based on power clean 1RM)
Clean Pull
90% 2×3
100% 3×2
No measure:
15 Kips to rings
3 Ring Muscle downs
15 Ring Muscle-ups
3 Ring Muscle downs
15 Ring Dips (:05 eccentric)
AMRAP 10:00
15/12 Calories on The Assault Bike
1 Rope Climb
_______________________
Competitor 2
AMRAP 10:00
15/12 Calories on The Assault Bike
1 Legless Rope Climb
Power Clean + Clean from blocks (BK)
75% 2+2
80% 2+1, 1+2
85% 3(1+1)
(based on power clean 1RM)
Clean Pull
90% 2×3
100% 3×2
No measure:
15 Kips to rings
5 Strict Ring Muscle-ups
15 Ring Muscle-ups
5 Ring Muscle downs
15 Ring Dips (:05 eccentric)
4 rounds no measure:
250m Row at 2k pace
250m Recovery Row
200m Run at mile pace
200m Recovery Jog
________________________
Weightlifting
Block Clean
80% 2×3
85% 3×2
(2:00 rest)
Clean Pull
3×5 -choose weight-
Back Squat
70% 4×5
AMRAP 1:00
ABMAT Sit-ups
“I will not take ‘but’ for an answer.”
~Langston Hughes
