CrossFit
“Jerry”
For Time:
1 Mile Run
2k Row
1 Mile Run
___________________
 
Competitor 1
For load:
Bench Press 8-8-8-8-8
*follow each set with 3 bar muscle-up
 
5 rounds for load:
No rest between exercises.
3 Weighted Pull-up
12 Pullover
3 Weighted Dip
(constant load. alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-up
Even min: Kipping Handstand Push-up
*start each minute with 20 double unders
(choose reps prior to start. unbroke)
 
For load:
10-9-8-7-6-5-4-3-2-Max Reps
Bent or Seated Row
(alternate sets with a partner)
____________________
 
Competitor 2
Not timed:
1 Mile Run
 
For load:
Bench Press 8-8-8-8-8
*follow each set with 5 ring muscle-up
 
5 rounds for load:
No rest between exercises.
3 Weighted Pull-up
12 Pullover
3 Weighted Dip
(constant load. alternate rounds with a partner)
 
For time:
10 Strict Handstand Push-up
2 Kipping Handstand Push-up
8 Strict Handstand Push-up
4 Kipping Handstand Push-up
6 Strict Handstand Push-up
6 Kipping Handstand Push-up
4 Strict Handstand Push-up
8 Kipping Handstand Push-up
2 Strict Handstand Push-up
10 Kipping Handstand Push-up
*10 Toes to bar at each break
 
For load:
10-9-8-7-6-5-4-3-2-Max Reps
Bent or Seated Row
(alternate sets with a partner)
_____________________
 
Aerobic Capacity
2 rounds for cals:
AMRAP 5:00
Bike or AirRunner

(rest 1:00)
 
5:00 to cycle:
:30 Forearm Plank
:30 Right Side Plank
:30 Left Side Plank
 
(rest 1:00)
 
AMRAP 5:00
Calorie Row

(rest 1:00)
_____________________
 
Weightlifting
Pause Power Snatch + Power Snatch
80% 5(1+1)
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
4(1+1) -choose weight-
 
RDL
75% 4×5
(based on 1rm clean)
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“I have discovered that we may be in some degree whatever character we choose. Besides, practice forms a man to anything.” 
~James Boswell