Archives for October 2015

Competitor Training
For total rounds completed
Start a new round every 3 minutes:
5 Weighted Pull-ups 45/25
3 Rope Climbs
1 Legless Rope Climb
(continue until you fail to complete in 3:00)

3 rounds for time:
30′ Hand Walking
7 Ring Muscle-ups
30 Double unders (unbroken)
7 Axle Overhead Squats 130/90

AMRAP 15:00
500m Row
21 CTB Pull-ups
9 Deficit Handstand Push-ups 6″/4″

Not timed:
2 Mile Run
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Weightlifting
Block Snatch
80% 4×2

Block Clean
80% 4×2

Back Squat
80% 2×3
85% 4×3

CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean
(add 10lbs/5lbs each set)

AMRAP 20:00
200m Run with Med Ball (both partners run)
15 Med Ball Slams
45′ Overhead Walking Lunge (both partners complete 45′)
15 Med Ball Slams
(1 Ball per team. 1 person works at a time)
(2 Men: 30lbs, Man/Woman 20lbs, 2 Women 14lbs)
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Competitor 1
Barbell Cycling
Set 1
10 Snatch (3 position descent)
Set 2
5 Snatch (3 position descent) + 5 Snatch (fast)
Set 3
10 Snatch (fast)

For load:
Every 1:00 for 10:00
1 Jerk
(add 10lbs/5lbs each set)

For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
(alternate rounds with a partner)

5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
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Competitor 2
Barbell Cycling
Set 1
10 Snatch (3 position descent)
Set 2
5 Snatch (3 position descent) + 5 Snatch (fast)
Set 3
10 Snatch (fast)

For load:
Every 1:00 for 10:00
1 Jerk
(add 10lbs/5lbs each set)

For time:
10-9-8-7-6-5-4-3-2-1
Box Jump Burpees 24/20
(alternate rounds with a partner)

3 rounds for time:
30 Calories on the bike
30 Deadlifts 185/125
30 GHD Sit-ups
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Weightlifting
Rest