CrossFit
Front Squat:
Build to heavy set of 4
85% of heavy set: 3×6
 
For time:
135′ Walking Lunge
90 Double under
45 Pull-up
90’ Walking Lunge
60 Double Under
30 Pull-up
45′ Walking Lunge
30 Double Under
15 Pull-up
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Competitor 1
Not timed:
15-12-9-6
Toes to Bar
Incline Sit-up
Back Extension
 
3 rounds not timed:
250-150-50m
Assault Air Runner
(alternate with a partner)
 
10 rounds for time:
10 Calorie Assault Bike
10 Russian Kettlebell Swing 70/44
10 Wall Ball Shots 20/14
(rest 1:00 between rounds)
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Competitor 2
5 rounds for time:
10/7 Calories on Ski Erg
(rest 2:00 between rounds)
 
Not timed:
15-12-9-6
Toes to Bar
Incline Sit-up
Back Extension
 
For time:
100 Run
200 Row
300 Run
400 Row
20 Dumbbell Power Clean & Jerk 70/50
500 Run
600 Row
700 Run
800 Row
40 Single-Arm Dumbbell Snatch (alt arm) 50/35
900 Run
1000 Row
1100 Run
1200 Row
60 Kettlebell Deadlift 70/53
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FitEssentials
For load:
15-12-9-6
Single-arm DB Strict Press (each arm)
Supinated Pull-up
(rest 2:00 between rounds)
 
6 rounds for time:
Row 250m
(rest/walk 1:00 between rounds)
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Weightlifting
Muscle Snatch
6×2 -choose weight-
(keep weight relatively light)
 
Muscle Clean + Push Press
6(2+2) -choose weight-
(keep weight relatively light)
 
Back Squat
60% 4×6
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“I am who I am, I am what I am, I do what I do and I ain’t never gonna do it any different. I don’t care who likes it and who don’t.”
~Buck Owens