CrossFit
For load:
Thruster 5-4-3-2-1
(make consistent increases. from rack)
“Power Elizabeth”
For time:
21-15-9
Power Cleans 135/95
Ring Dips
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Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make consistent increases)
5 rounds for load:
Pause Snatch (:03 AK)
(make consistent increases)
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
3 rounds for time:
15 GHD Sit-ups
1 Mile Assault Bike
15 Toes to Bar
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Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make consistent increases)
5 rounds for load:
Pause Snatch (:03 AK)
(make consistent increases)
Back Squat
60% 1×5
70% 1×3
80% 1×2
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
For time:
700m Row
7 Rope Climbs
500m Row
5 Rope Climbs
300m Row
3 Rope Climbs
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Weightlifting
Snatch
85% 3×1
Clean + Jerk
80% 3(1+1)
Back Squat
85% 4×2
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups