CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
 
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
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Competitor 1
“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
 
For time:
45′ Hand Walk
 
5 rounds for load:
5 Weighted Pull-ups
5 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
45′ Hand Walk
 
AMRAP 10:00
1-2-3-4-5-6-7…..
Hang Power Cleans 155/105
Ring Muscle-ups
Over the box jumps 24/20
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Competitor 2
At your mile pace:
400m Run
200m Recovery Jog
800m Run
400m Recovery Jog
400m Run
 
For time:
90′ Hand Walk
 
5 rounds for load:
5 Weighted Pull-ups
5 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
90′ Hand Walk
 
For time:
20 Hang Power Cleans 155/105
20 Ring Muscle-ups
20 Over the box jumps 24/20
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Aerobic Capacity
2 rounds for reps & meters:
3:00 Row
1:00 Rest
3:00 MB Get-ups (alt sides)
1:00 Rest
3:00 Sled Push (135/90lbs)
1:00 Rest
3:00 Farmer’s Walk (53/35lbs)
1:00 Rest
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Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean + Push Press
80% 3(2+1)
 
Drop Snatch
Build to a heavy set of 1
 
Single Leg Step-up
4×12 -choose weight-
(12 each leg)
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“Luck is believing you’re lucky.”
~Tennessee Williams