CrossFit
Skill
Chest to Bat Pull-up or Bar MU
 
With a partner for time:
200m Farmer Carry 53/35
1,500m Row
200m Farmer Carry
1,000m Row
200m Farmer Carry
500m Row
200m Farmer Carry
__________________________
 
Competitor 1
Weighted Dip
Build to a 1RM
 
Weighted Pull-up
Build to a 1RM
 
For load:
Bench Press 5×8 (constant load)
*follow each set with 2 ring muscle-up
 
For time:
400m Run
21 Toes to Bar
400m Run
15 Toes to Bar
400m Run
9 Toes to Bar
____________________________
 
Competitor 2
Weighted Dip
Build to a 1RM
 
Weighted Pull-up
Build to a 1RM
 
For load:
Bench Press 5×8 (constant load)
*follow each set with 5 ring muscle-up
 
AMRAP 6:00
3 Strict Bottom Half Toes to Bar
3 Strict Top Half Toes to Bar
6 Kipping Toes to Bar
 
5 rounds for calories:
:30 Row for Cal
:30 Rest
:30 Assault Bike for Cal
:30 Rest
:30 Air Runner for Cal
:30 Rest
:30 Ski Erg for Cal
:30 Rest
___________________________
 
Aerobic Capacity
5 rounds for reps + cals:
:30 Ski or Bike for Cals
:30 Rest
:30 DB Box Step-up
:30 Rest
:30 AirRunner or Row for Cals
:30 Rest
:30 Mountain Climber
:30 Rest
:30 Jump Rope
:30 Rest
:30 Left Side Plank
:30 Rest
:30 Right Side Plank
:30 Rest
____________________________
 
Weightlifting
Pause Power Snatch + Power Snatch
85% 4(1+1)
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
85% 4(1+1)
 
Push Press
70% 4×5
44991668_10215818926398795_6443668219336065024_n
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” 
`Will Durant