CrossFit
Skill
Handstand Push-up
 
For time:
750m Row
75 Double unders
75 Wall Ball Shots 20/14
75 Double unders
750m Row
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Competitor 1&2
Power Clean & Jerk
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1 (every :30)
80% 1.1.1 (every :45)
75% 1.1.1.1 (every :30)
70% 1.1.1.1.1 (every :15)
(no more than 1:00 rest at weight changes)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-ups
Even min: Bar Muscle-up
*start every minute with 10 wall ball shots 20/14
(choose reps prior to start. unbroken)
 
At your 2k pace:
400m Row
(1:00 Recovery Row)
500m Row
(1:00 Recovery Row)
600m Row
(1:00 Recovery Row)
700m Row
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Aerobic Capacity
4 rounds for cals and reps:
1:00 Row
1:00 Box Step-up
:30 Slammer
:30 Sprawl
(rest 3:00 between rounds)
Goal: Same or slightly more cals/reps each round.
 
Not For Time:
400m Single-Arm Overhead Carry
(switch arms every 50m)
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Weightlifting
Power Snatch
80% 2×1
85% 3×1
 
Power Clean + Push Press
80% 1(2+2)
85% 2(2+2)
 
Snatch Push Press + Drop Snatch
4(2+1) -choose weight-
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“And that’s the bottom line, because Stone Cold said so.”
~Stone Cold Steve Austin