CrossFit
3 rounds for time:
500m Row
(alternate rounds with a partner)
 
AMRAP 5:00
5 Burpee to a plate
20 Double under
 
(rest 5:00)
 
AMRAP 5:00
5 Burpee to a plate
20 Double under
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Competitor 1
For load:
Incline Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Handstand Push-up
(start each minute with 20 double unders)
 
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Decline Press
8-12 Dumbbell Overhead Triceps Extension
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 High Row
8-12 Low Row
8-12 Standing Shoulder Shrug
(alternate rounds with a partner)
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Competitor 2
5 rounds for total calories:
:10 Assault Air Bike for Calories
200m Recovery Jog
 
For load:
Weighted Dip 8-5-5-3-3-3
*follow each set with 5 strict ctb pull-up
 
With a partner for time:
15-12-9-6-3
DBall Over the Shoulder 150/100
Ring Muscle-up
(share work anyhow)
 
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Shoulder Press
8-12 Triceps Extension
(alternate rounds with a partner)
 
“Cumulative Sets”
Continue until failure:
1-2-3-4-5-6-7-8…
Seated Row
(rest :10 between sets. constant load)
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Aerobic Capacity
4 rounds for cals and reps:
1:00 Bike/Ski or AirRunner
:30 Rest
1:00 MB Get-up – alternating sides
:30 Rest
1:00 Bike/Ski or AirRunner
:30 Rest
1:00 Forearm Plank
:30 Rest
1:00 Bike/Ski or AirRunner
1:00 Side Plank (:30/side)
(rest 1:00 between rounds)
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Weightlifting
Snatch Deadlift + Hang Power Snatch (BK)
4(2+3) -choose weight-
 
Hang Power Clean (BK) + Pause Jerk*
4(3+2) -choose weight-
(*pause at both dip and catch)
 
RDL
70% 4×8
(based on 1rm clean)
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“Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of.” 
~Bethany Hamilton