Benchmarking 2.0

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

12min EMOM
odds: 7.6 C2B Pull-ups
evens: 6 Burpee Box Jump all the way overs 24/2012min

EMOM
odds: 7.7 T2B
evens: 7.7 HSPU (if easy, start strict, if still easy, do first 6 @ deficit)

5 Rounds
5 DB Bent Over Row, each (AHAP)
5 Seated Strict Press, each (AHAP)

CONDITIONING

E3M18M
30s ALL OUT Assault Bike Sprint
2:30 easy recovery spin

MetCon

Class

E4M16M
Back Squat
4.3.2.1.1
Start @ 70%, build

BF Benchmark 10: CrossFit Open 13.4
7min AMRAP:
Clean and jerk 135/95 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…
21, 24,…