CrossFit
Skill
Handstand Hold or Hand Walk
 
3 rounds for time:
500m Row
400m Run
50 Double Under
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Competitor 1&2
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Snatch Pull
100% 4×3
 
Front Squat
75% 4×3
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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BodyStrong
3 rounds:
8-12 Strict or Assisted Supinated Pull-up
8-12 Pullover
8-12 Front Pull Down
(alternate rounds with a partner)
 
3 rounds:
8-12 Strict or Assisted Dip
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
 
3 rounds:
8-12 T-Bar Row – Moderate
20-40 Gripper
(alternate rounds with a partner)
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Weightlifting
Clean + Jerk
75% 5(2+2)
 
Clean Pull
85% 4×4
(based on 1rm clean)
 
Back Squat
80% 5×5
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“No pressure, no diamonds.”
~Thomas Carlyle