CrossFit
With a partner for time:
100m Row
10 Wall Ball Shots 20/14
200m Row
20 Wall Ball Shots
300m Row
30 Wall Ball Shots
400m Row
40 Wall Ball Shots
500m Row
50 Wall Ball Shots
(one person starts on row and the other on wall ball)
(don’t advance to the next round until both people have completed both movements)
________________
 
Competitor 1
Power Snatch
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Thruster
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Deadlift
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
For time:
30-20-10
Back Extension
Weighted Sit-up 25lbs
Pistol (alt legs)
_________________
 
Competitor 2
With a partner for time:
20 Power Snatch 175/125
20 Sync Bar Facing Burpee
20 Power Snatch 115/75
20 Sync Bar Facing Burpee
 
With a partner for time:
10-9-8-7-6-5-4-3-2-1
Deadlift 295/220
Bench Press 195/135
Squat Clean 145/105
(share work anyhow)
 
3 rounds for time:
9 Ring Muscle-up
Handwalk Ramp (over and back)
36 Pistols (alt legs)
(alternate rounds with a partner. 3 rounds each)
_________________
 
Weightlifting
NHNF Clean + Clean & Jerk
Work up to Heavy 1+1
-then-
Clean + Jerk
2(1+2) at same weight
 
Floating Clean Pulls
4×4 -choose weight-
 
CAT Front Squat (:03 eccentric/explosive concentric)
75% 3×6
80% 3×4
32087241_10101210099538059_6366010490455326720_o

“There is nothing new in the world except the history you do not know.”
~Harry S Truman