CrossFit
Bench press
Build to heavy set of 5
85% of heavy set: 2×7
 
AMRAP 8:00
8 Toes to Bar
12 Push-up
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Competitor 1
Not timed:
Assault Air Runner
2x 300m
3x 200m
4x 100m
5x 50m
(alternate with a partner)
 
Jerk
70% 2×2
75% 1×1
80% 3×1
 
AMRAP 10:00
1-2-3-4-5 (once 5 completed, start again at 1)
Strict Handstand Push-up
Box Jump 30″/23″
Bar Muscle-up
 -
For load:
Every 1:00 for 10:00
Odd min: :08 Eccentric Weighted Chin-up
Even min: :08 Eccentric Weighted Dip
(make consistent increases)
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Competitor 2
Jerk
70% 2×2
75% 1×1
80% 3×1
 
For time:
9-7-5-3-1
Strict Handstand Push-up
DBall Over the Shoulder 150/100
Bar Muscle-up
(alternate rounds with a partner)
 
8 rounds for load: (same weight for all rounds)
3 Weighted Chin-up
8 Pullover
3 Weighted Dip
(rest 1:30 between rounds)
 
2 rounds:
5:00 Run
3:00 Bike
1:00 Row
3:00 Run
1:00 Bike
5:00 Row
1:00 Run
5:00 Bike
3:00 Row
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 -
Aerobic Capacity
4 rounds:
1:00 Row
1:00 Rest
1:00 Forearm Plank
1:00 Rest
1:00 AirRunner
1:00 Rest
1:00 Farmer’s Hold
1:00 Rest
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Weightlifting
Power Snatch
80% 4×1
 
Power Clean + Jerk
80% 4(1+1)
 
Clean Pull
90% 3×3
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“Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it’s a small price to pay for living a dream.”
~Peter McWilliams