CrossFit
For load:
Bench Press 6-4-2-4-6
 
For time in teams of 3:
50 DBall Over the Shoulder 150/80 (alternate every rep)
100 Calories on the Assault Bike (rotate every 10 cal)
150 Air Squats (alternate every rep)
200 Double unders (alternate at every break)
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Competitor 1
Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
*based on power clean 1rm
 
Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
80% 1×5
75% 1×8
*follow each set with 1 legless rope climb
 
For reps:
:30 Ring Dips
Rest 1:30
:30 Push-ups
 
3 rounds
3:00 to complete:
250m Row + Ring Dips (match reps completed in :30)
 
3 rounds
3:00 to complete:
250m Row + Push-ups (match reps completed in :30)
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Competitor 2
For load:
Every 1:00 for 10:00
2 Split Power Cleans (blocks) + 2 Split Jerks
(make consistent increases)
 
5 rounds for load:
3 Bench Press
12 Axle Bar Curls
(rest 2:00 between rounds)
(use the same weight on all sets. do not push to failure)
 
For load:
Every 1:00 for 12:00
Odd min: 8 *Seated Kettlebell Overhead Press
Even min: 8 Bent Dumbbell Row
(do not push to failure. *seated on ground)
 
5 rounds:
15 Face Pulls
15 Triceps Extensions
15 Plate Raises
(rest :30 between rounds. use same weight on all sets)
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Weightlifting
Muscle Snatch + Snatch
3(1+2) -choose weight-
 
Clean + Push Press + Power Jerk
3(2+2+2) -choose weight-
 
4 rounds
AMRAP Strict Pull-ups
8 Arnold Press
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“Learning is not attained by chance, it must be sought for with ardor and diligence.”
~Abigail Adams