CrossFit
For Load:
Every 2:00 for 10:00
3 Weighted/Strict Pull-ups
(make consistent increases)
 
4 Rounds For Time:
400m Run
20 Pull-up
10 Ring Dip
__________________
 
Competitor 1
Floating Snatch
70% 1×3
75% 1×3
80% 2×2
 
Deadlift
Build to a heavy set of 1
 
“Death by Box Step Over”
Min 1: 1 Dumbbell Box Step Over 50/35 24″/20″
Min 2: 2 Dumbbell Box Step Over
Min 3: 3 Dumbbell Box Step Over
*continue until failure to complete reps in a minute.
 
Not timed:
50 Toes to Bar
50 Back Extensions
50 Sit-ups
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Competitor 2
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Deadlift
Build to a heavy set of 1
 
“Death by Box Step Over”
Min 1: 1 Dumbbell Box Step Over 50/35 24″/20″
Min 2: 2 Dumbbell Box Step Over
Min 3: 3 Dumbbell Box Step Over
*continue until failure to complete reps in a minute.
 
Not timed:
18-15-12
Incline Sit-up
Back Extension
Nautilus Ab1
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BodyStrong
For load:
Walking Lunge 20-16-12-8 (alt legs)
 
2 rounds for load:
No rest between exercises.
8-12 Pullover
8-12 Front Military Press
8-12 Seated Row
8-12 Dip
(alternate rounds with a partner)
 
2 rounds for load:
No rest between exercises.
10-15 Hammer or DB Bicep Curl
10-15 DB or Cable Triceps Extension
20-40 Grippers
(alternate rounds with a partner)
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Weightlifting
Clean + Jerk
70% 3+3, 3+2, 2+2
75% 2+2, 3+2
80% 1+2
 
Clean Pull
85% 5×6
 
Front Squat
80% 6×2
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“You don’t need anybody to tell you who you are or what you are. You are what you are!”
~John Lennon