CrossFit
For time:
50 Calorie Row
1:00 L-Sit Hold
10 Rope Climbs
1:00 Handstand Hold
100 Sit-ups
1:00 Wall Sit Hold
10 Wall Walks
1:00 L-Sit Hold
50 Calorie Row
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Competitor 1&2
Bench Press
Work to 1RM
 
For load:
Every 1:00 for 10:00
Odd min: 3 Power Cleans (t&g)
Even min: 3 Weighted pull-ups
(same weight across all sets. unbroken)
 
For time:
1-3-1-5-1-3-1
Rope Climb
DBall Over the Shoulder 150/100
Deficit Handstand Push-up 6″/4″
 
3 rounds for time:
30 Calories on the Assault Bike
30 Hand Release Push-ups
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Weightlifting
Power Snatch + Drop Snatch
4(1+2) -choose weight-
 
Power Clean + Power Jerk
4(2+2) -choose weight-
 
Push Press
4-4-3-3
 
4 Rounds
15 GHD Sit-ups
10 Weighted Dips
15 DB Lateral Raises
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“Someone is sitting in the shade today because someone planted a tree a long time ago.”
~Warren Buffett