CrossFit
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
2 rounds for time:
300m Row
200m Farmers Carry 70/44
1:00 Plank Hold (accumulate)
200m Overhead Carry (45/35)
:30 L-Sit Hold (accumulate)
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Competitor 1
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
5 rounds for load:
2 Weighted Pull-ups
2 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
 
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
8-12 Biceps curl
30-50 Gripper
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Competitor 2
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
For time:
15 Ring Muscle-ups
 
5 rounds for load:
2 Weighted Pull-ups
2 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
15 Ring Muscle-ups
 
3 rounds for time:
500m Row
(rest 1:00)
 
(1 mile recovery jog)
 
3 rounds for time:
500m Row
(rest 1:00)
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Aerobic Capacity
At 80% intensity:
5:00 Row
 
Rest/stretch 5:00
 
5 rounds for distance:
:30 Row 
2:30 Rest/Walk 
 
Rest/stretch 5:00
 
At 90% intensity:
5:00 Row
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Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(1+2)
 
Clean Pull
90% 4×3
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“Look up, laugh loud, talk big, keep the color in your cheek and the fire in your eye, adorn your person, maintain your health, your beauty and your animal spirits.”
~William Hazlitt