CrossFit
For load:
Bench Press 9-6-3-6-9
(leave 1 rep in the tank every set)
 
With a partner for time:
50 Calories on The Assault Bike
200m Farmers Walk 70/53
50 Pull-ups
100 Push-ups
50 Ball Slams 20/14
400m Burden Run with Log
50 Ball Slams
100 Push-ups
50 Pull-ups
200m Farmers Walk
50 Calories on The Assault Bike
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Split Power Cleans (blocks) + 1 Split Jerk
(add 10lbs/5lbs each set)
 
Bench Press
Build to a heavy set of: 1
85% of heavy set: 3×1
 
For load:
Every 1:00 for 10:00
Odd min: 5 Weighted Dip
Even min: 5 Weighted Pull-up
(make consistent increases. do not push to failure)
 
AMRAP 10:00
:20 Wall Sit
:20 Handstand Hold
:20 L-Sit Hold
:20 Chin Over The Bar Hold
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
__________________
 
Competitor 2
For load:
Power Clean & Jerk (T&G) 9-7-5
(each set unbroken. rest as needed between sets)
 
For load:
Every 1:00 for 10:00
Odd min: 3 Close Grip Bench Press
Even min: 2 Weighted Pull-up
(make consistent increases. do not push to failure)
 
No measure:
15-12-9-6
Single-Arm Dumbbell Press
Seated Cable Row
Plate Raise
(rest 1:00 between rounds)
 
AMRAP 20:00
:20 Wall Sit
10 Calories on the Assault Bike
:20 Handstand Hold
10 Calories on the Assault Bike
:20 L-Sit Hold
10 Calories on the Assault Bike
:20 Chin Over The Bar Hold
10 Calories on the Assault Bike
 
No measure:
100 Band Pulls
100 Band Triceps Extensions
__________________
 
Weightlifting
Power Snatch
5×2 -choose weight-
 
Power Clean + Push Press
5(2+2) -choose weight-
 
Strict Press
3×5 -choose weight-
 
Strict Pull-ups
3x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
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“The secret of getting ahead is getting started.”
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