CrossFit
Bench Press
Work to a heavy set of 5
90% of top set for 2×3
80% of top set for 2×3
For time:
50 Calories on The Assault Bike
25 Burpees to a plate
50 Steps Walking Lunge
25 Burpees to a plate
50 Kettlebell Swings 53/35
25 Burpees to a plate
50 Calories on The Assault Bike
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Competitor 1
Barbell Cycling Drill
Clean from block (BK)
70% 2×2
75% 1×1
80% 5×1
Back Squat
3 rounds:
90% 1×1
(rest 1:30)
75% 1×6
(rest 3:00)
3 rounds for time:
500m Row
10 Handstand Push-ups
400m Run
1 Rope Climb
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Competitor 2
Barbell Cycling Drill
Clean from block (BK)
70% 2×2
75% 1×1
80% 5×1
85% 1×1
Back Squat
3 rounds:
90% 1×1
(rest 1:30)
75% 1×6
(rest 3:00)
5 rounds for time:
500m Row
7 Strict Handstand Push-ups
400m Run
1 Rope Climb
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Weightlifting
Clean + Power Jerk
85% 1+1, 1+1, 1+1, 1+1
Clean Pull
110% 4×3
Front Squat
90% 1×2
85% 2×2
Face Pulls
4×10 -choose weight-
Abmat Situps
AMRAP 1:30
