CrossFit
Skill
Bar MUscle-ups
L-Sit
Accumulate 2:00
With a partner for time:
20 DBall Over the Shoulder 150/80
40 Calories on The Assault Bike
60 Deadlifts 225/155
80 Burpees to a Plate
100 Double unders
(one person works at a time)
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Competitor 1
5 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 Drop Snatch
(make consistent increases)
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
Bench Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
5 rounds for time:
15 Calorie Assault Bike
10 Butterfly Pull-ups
(rest 1:00)
(rest 1:00)
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Competitor 2
5 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 Drop Snatch
(make consistent increases)
Back Squat
70% 2×3
75% 3×2
Bench Press
2 Waves
65% 1×5
70% 1×5
75% 1×5
80% 1×5
(rest as needed)
For time:
9 Bar Muscle-ups
21 Push Jerks 115/85
7 Bar Muscle-ups
15 Push Jerks
5 Bar Muscle-ups
9 Push Jerks
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Weightlifting
Snatch
Test 1RM
Clean & Jerk