CrossFit
For load:
Deadlift 5-3-2-2-2
(make consistent increases)
 
With a partner for time:
1000m Row
100 Wall Ball Shots 20/14
1000m Run with wall ball
100 Wall Ball Shots
1000m Row
(share work anyhow. both partners run)
_______________________
 
Competitor 1
Clean from blocks
70% 2×2
75% 1×2
80% 2×2
85% 1×2
 
For load:
Deadlift 8-5-3-3-3
(make consistent increases)
 
With a partner for time:
1000m Row
100 Wall Ball Shots 20/14
1000m Run with wall ball
100 Wall Ball Shots
1000m Row
(share work anyhow. both partners run)
________________________
 
Competitor 2
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
21 Wall Ball Shots 20/14
 
Clean from blocks (BK)
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
*follow each set with 2 box jumps from seated position
 
2 rounds for time:
9 Deadlifts 225/155
9 Bar Facing Burpees
7 Deadlifts 275/185
7 Bar Facing Burpees
5 Deadlifts 315/205
5 Bar Facing Burpees
3 Deadlifts 365/245
3 Bar Facing Burpees
1 Deadlifts 405/275
1 Bar Facing Burpees
80yd Sled Push Shuttle 180/135
(rest 5:00 between rounds. set-up 5 bars)
_______________________
 
Weightlifting
Clean
80% 1×1
85% 3×1
80% 2×1
 
Clean Pull
3×3 -choose weight-
 
Back Squat
85% 5×2
 
RDL
4×5 -choose weight-
 
Ab Machine
3×15
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“Failure comes only when we forget our ideals and objectives and principles.”
~Jawaharlal Nehru