CrossFit
For Load:
Strict press 2-2-2-2-2
 
2 Rounds for reps:
1:00 Ring Dips
2:00 KB Swings 53/35
3:00 Sit-ups
2:00 Rest
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Competitor 1
Jerk Dip (:03 pause in bottom)
90% 2×3
100% 2×2
 
Jerk
75% 2×3
80% 3×2
 
Power Clean
75% 2×3
80% 3×2
 
For total reps:
Every 1:00 for 10:00
1 Strict HSPU + Kipping HSPU
*start every minute with 20 double under
(choose weight prior to start. unbroken)
 
5 rounds for load:
No rest between exercises.
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
*same load for all sets
(rest 1:30 between rounds)
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Competitor 2
At a moderate pace:
2k Row
 
Jerk Dip (:03 pause in bottom)
90% 2×3
100% 2×2
 
Power Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 3(1+1)
 
“Cumulative Sets”
1-2-3-4-5-6-7-8..until failure
For total reps:
Strict Handstand Push-up
(rest :10 between sets)
 
5 rounds for load:
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(same weight for all rounds)
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Aerobic Capacity
2 rounds for total calories:
5 rounds
AirRunner
:30 @50%
:30 @80%
 
(rest 1:00)
 
5 rounds
Bike/Ski
:30 @50%
:30 @80%
 
(rest 1:00)
 
5 rounds
Row
:30 @50%
:30 @80%
 
(rest 1:00)
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Weightlifting
Deficit Power Snatch
4×2 -choose weight
 
Power Clean + Pause Jerk
4(2+2) -choose weight-
 
Good Morning
4×7 -choose weight-
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“If I drive myself to the brink of my ability, then I don’t get stale or bored.”
~Dean Koontz