CrossFit
For load:
Press 
6-6-6-6
 
AMRAP 15:00
15 Box Jump 24/20
15 Wall Ball 20/14
15 KB Swing 53/35
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Competitor 1
6 rounds not timed:
200m Assault Air Runner
(alternate with a partner)
 
5 rounds for total reps:
Ring Muscle-up
(rest 1:00 between rounds)
 
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
 
For time:
50 Pullover
50 Supinated Pulldown
50 Chest Press
50 Biceps Curl
50 Triceps Extension
(choose a weight that allows for 8-12 reps)
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Competitor 2
Jerk
75% 4×3
 
Power Clean
70% 1×3
75% 2×2
80% 3×1
 
5 rounds for load:
2 Weighted Chin-up
2 Weighted Dip
(rest 1:30 between rounds. make consistent increases)
 
3 rounds:
6-8 Tempo Shoulder Press (5151)
6-8 Tempo Seated Row (5151)
(alternate rounds with a partner)
 
Not timed:
3k Row
*7 calories on the ski erg every 500m
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Aerobic Capacity
4 rounds for reps + cals:
1:00 AirRunner or Bike
:30 Rest
1:00 Forearm Plank
:30 Rest
 
(Rest 1:30)
 
4 rounds for reps + cals:
1:00 Ski or Row
:30 Rest
1:00 Side Plank (30s/arm)
:30 Rest
 
(Rest 1:30)
 
4 rounds for reps/cals
1:00 Farmer’s Hold
:30 Rest
1:00 Lateral Box Step-over
:30 Rest
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Weightlifting
Power Snatch
Build to a heavy set of 2
-then-
3×2 @ 90% of Heavy Double
 
Power Clean + Push Press
Build to a heavy set of 2+1
-then-
3(2+1) @ 90% of Heavy Set
 
RDL
3×10 -choose weight-
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“You can observe a lot by watching.”
~Yogi Berra