CrossFit
For load:
Snatch 3-2-2-1-1-1
(make consistent increases. movement priority)
For time:
15 Handstand Push-ups
30 Toes to Bar
15 Handstand Push-ups
3 rounds for time:
15 Burpees to a 6″ reach
1 Rope Climb
9 Thrusters 95/65
1 Rope Climb
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Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
AMRAP 3:00
Snatch at 80% of top weight in EMOM
Back Squat
Work to a Heavy Triple
90% of Heavy Triple for 2×2
80% of Heavy Triple for 2×3
5 rounds for total reps:
Ring Muscle-ups (unbroken)
(rest 1:00 between rounds)
_________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
AMRAP 3:00
Snatch at 80% of top weight in EMOM
Back Squat
Work to a Heavy Triple
90% of Heavy Triple for 2×2
80% of Heavy Triple for 2×3
5 rounds for total reps:
AMRAP 3:00
350m Row
Ring Muscle-ups
(rest 3:00 between rounds)
__________________
Weightlifting
Slow Pull + Snatch + Drop Snatch
80% 5x (1+1+1)
Deficit Snatch Pull
100% 4×4
Front Squat
80% 3×2
85% 3×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
