CrossFit
For total reps:
Every 1:00 for 30:00
Min 1: Rope Climb
Min 2: Calories on The Assault Bike
Min 3: Wall Walks
Min 4: Ball Over the Shoulder 150/80
Min 5: Burpees to a Plate
(choose reps/cals prior to start)
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Competitor 1
Clean
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
Jerk Dip
100% 3×3
Front Squat
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
For time:
48 Kettlebell Swings 53/35
24 CTB Pull-ups
36 Kettlebell Swings
18 CTB Pull-ups
24 Kettlebell Swings
12 CTB Pull-ups
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Competitor 2
Clean & Jerk
70% 1.1.1.1.1 (:30 rest)
75% 1.1.1.1.1 (:45 rest)
80% 1.1.1.1.1 (1:00 rest)
Jerk Dip
100% 3×3
For time:
64 Kettlebell Swings 53/35
32 CTB Pull-ups
48 Kettlebell Swings
24 CTB Pull-ups
32 Kettlebell Swings
16 CTB Pull-ups
5 rounds at 2k pace:
500m Row
(rest 2:00)
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Weightlifting
Deficit Pause Snatch
75% 4×2
Deficit Pause Clean
75% 4×2
Clean Deadlifts
105% 4×5
(based on 1rm clean)
AMRAP 1:30
ABMAT Situps
Face Pulls
4×10 -choose weight-
“Most people have the will to win, few have the will to prepare to win.”
~Bobby Knight
~Bobby Knight
