CrossFit
For load:
Every 1:00 for 10:00
1 Deadlift
(make consistent increases)
5 rounds for total reps:
Bench Press at (bwt/.66 bwt)
Pull-ups
(rest 3:00 between rounds)
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)
AMRAP 3:00
Shoulder to Overhead at 80% of top weight in EMOM
Deadlift
Work to a Heavy Triple (touch & go)
90% of Heavy Triple for 2×2 (touch & go)
80% of Heavy Triple for 2×3 (touch & go)
For time:
Accumulate 3:00 Handstand Hold
100 Air Squats
50m Hand Walk (three lengths of the rig)
100 Air Squats
30 Handstand Push-ups
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Weightlifting
Snatch Pull + Power Snatch
80% 2×3
Power Clean & Power Jerk
80% 2×3
Press
60% 1×5
68% 1×5
77% 1×5+ (amrap)
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“No pressure, no diamonds”
~Unknown
