CrossFit
AMRAP 2:00
Double unders
 
With a partner for time:
200m Farmers Walk 70/53
100′ Plate Push 45/35 (50′ each athlete)
50 Lateral Ball Slam 20/14 (alt sides)
50 Over the Box Step-up 20″ (alt legs)
50 Lateral Ball Slam 20/14 (alt sides)
100′ Plate Push 45/35 (50′ each athlete)
200m Farmers Walk 70/53
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Competitor 1
4 rounds not timed:
400m Assault Air Runner
(alternate with a partner)
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
 
For time:
30 Weighted Chin-up 45/25
30 Weighted Dip 45/25
(partition as needed)
 
2 rounds:
Each Exercise to failure. No rest between exercises.
8-12 Supinated Lat pulldown
8-12 Shoulder Press
8-12 Seated Row
8-12 Chest Press
8-12 Biceps Curl
8-12 Triceps Extension
(rest while your partner completes their round)
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Competitor 2
Jerk
70% 2×3
75% 3×2
 
Power Clean
75% 4×3
 
5 rounds for load:
3 Weighted Chin-up
3 Weighted Dip
(rest 1:30 between rounds. make consistent increases)
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Seated Row
8-12 Pullover
(rest 1:00)
8-12 Zottman Curls
(rest while your partner completes their round)
 
2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Chest Press
8-12 Shoulder Press
(rest 1:00)
8-12 Triceps Extension
(rest while your partner completes their round)
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Aerobic Capacity
3 rounds for cals:
1:00 Easy Row
:30 Moderate Row
:30 Fast Row
 
Rest/walk 3:00
 
3 Rounds for cals:
1:00 Easy Air Runner
:30 Moderate Air Runner
:30 Fast Air Runner 
 
Rest/walk 3:00
 
3 rounds for cals:
1:00 Easy Bike
:30 Moderate Bike
:30 Fast Bike
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Weightlifting
Power Snatch
Build to a heavy set of 3
-then-
3×2 @ same weight
 
Power Clean + Push Press
Build to a heavy set of 3+2
-then-
3(2+2) @ same weight
 
RDL
4×8 -choose weight-
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