CrossFit
Skill
Handstand Push-up
 
For time:
50 Sit-ups
25 Toes to Bar
 
For time:
10-9-8-7-6-5-4-3-2-1
Bench Press .75 body weight
Deadlift 1.5 body weight
___________________
 
Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
 
Thruster
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
 
Deadlift
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3
 
3 rounds for total calories:
2:00 Ski Erg
:30 Transition
2:00 Assault Air Runner
:30 Transition
2:00 Assault Air Bike
:30 Transition
_______________________
 
Competitor 2
Clean
75% 4×3
 
Deadlift
Build to a heavy set of 8
 
3 rounds:
1000m Row
30 Weighted Sit-ups 25
20 Step-ups 20″ 50/35
______________________
 
FitEssentials
For time:
Side Plank – max hold each side
rest :60 b/w sides
 
AMRAP 15:00
1, 2, 3, 4, 5….
Burpee
Air squat
Strict Pull-up
Sit-up
_____________________
 
Weightlifting
Clean & Jerk
80% 4×2
85% 4×1
 
Clean Pulls
4×3 -choose weight-
 
Front Squat
85% 4×3
34178522_1460910030703800_7669895147714248704_n
“From a small seed a mighty trunk may grow.”
~Aeschylus