CrossFit
For load:
Front Squat 5-5-3-3-3
(add 10lbs/5lbs)
3 rounds for time:
800m Run
(rest 2:00)
_______________
Competitor 1
Clean
70% 1×3
75% 2×2
80% 3×1
Snatch Pull from block (BK)
100% 4×4
Back Squat
70% 3×3
80% 3×2
For load:
Every 2:00 for 10:00
5 Weighted Bar Dips
(add 10lbs/5lbs every set)
________________
Competitor 2
Light Skill Work (Final training before Regionals)
________________
Weightlifting
Block Clean (below knee)
80% 4×2
Clean Pull (max shrugs after final rep)
105% 4×3
Front Squat
80% 2×4
85% 3×3
Drop Snatch
4×3 -choose weight-
AMRAP (1:30)
Abmat situps
