CrossFit
For load:
Deadlift 3-3-3-3-3
(make consistent increases)
 
8 rounds for load:
40yd Sled Push (at a constant weight)
(rest 1:00 between pushes)
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Competitor 1
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Back Squat
Build to a heavy set of 4
 
For time in teams of 3:
21 Bar Muscle-ups
49 Box Jump Burpees 24/20
77 Ring Dips
105 Wall Ball Shots 20/14
(one person works at a time. share work anyhow)
 
3 rounds for load:
10 BTN Pulldowns + 10 Supinated Grip Pulldown
(rest 1:30 between rounds)
 
No measure:
100 Band Pull Apart
100 Band Triceps Pushdown
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Competitor 2
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Back Squat
Build to a heavy set of 4
 
For time in teams of 3:
21 Rope Climbs
49 Calories on the Assault Bike
77 Ring Dips
105 Wall Ball Shots 30/20
(one person works at a time. share work anyhow)
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Pullover
8-12 Seated Row
8-12 Barbell Curl
30-50 Gripper
 
No measure:
100 Band Pull Apart
100 Band Triceps Pushdown
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Weightlifting
Rest
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“Real firmness is good for anything; strut is good for nothing.”
~Alexander Hamilton