CrossFit
For load:
5-4-3-2-1
Bench Press
Weighted Pull-ups
(rest as needed between rounds)
 
For load:
15-12-9-6
DB Row or Seated Row
(rest 1:00 between rounds)
 
For load:
15-12-9-6
Weighted Dip or Seated Dip
Dumbbell Curl
(rest 1:00 between rounds)
 
100 Band Pull Apart
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Competitor 1
For load:
Every 1:00 for 10:00
2 Power Snatch from blocks
(make consistent increases)
 
Weighted Pull-up
Build to a 1RM
 
Weighted Dip
Build to a 1RM
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
 
3 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
8-12 Seated Row
(rest as needed between rounds)
 
Gripper 50-40-30-20
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Competitor 2
For load:
12-9-6
Power Snatch (unbroken)
(start a set every 2:00. constant weight)
 
With a partner for time:
21-15-9
Synch Shoulder to Overhead 135/95
Synch Chest to Bar Pull-ups
 
With a partner for time:
30 Synch Burpee
30 Synch Bar Muscle-ups
30 Synch Handstand Push-ups
 
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
Calorie Row
Hand Walk (unbroken)
 
Gripper 50-40-30-20
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Aerobic Capacity
AMRAP 30:00
1500m Row
1 mile Run (800m SB Carry)
1k Row
800m Run (400m SB Carry)
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Weightlifting
Power Snatch
75% 3×3
 
Power Clean + Push Press + Power Jerk
80% 3(3+2+1)
 
RDL
4×10 -choose weight-
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“Never retreat. Never explain. Get it done and let them howl.” 
~Benjamin Jowett