CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean
(add 10lbs/5lbs each set)
AMRAP 20:00
200m Run with Med Ball (both partners run)
15 Med Ball Slams
45′ Overhead Walking Lunge (both partners complete 45′)
15 Med Ball Slams
(1 Ball per team. 1 person works at a time)
(2 Men: 30lbs, Man/Woman 20lbs, 2 Women 14lbs)
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Competitor 1
Barbell Cycling
Set 1
10 Snatch (3 position descent)
Set 2
5 Snatch (3 position descent) + 5 Snatch (fast)
Set 3
10 Snatch (fast)
For load:
Every 1:00 for 10:00
1 Jerk
(add 10lbs/5lbs each set)
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
(alternate rounds with a partner)
5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
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Competitor 2
Barbell Cycling
Set 1
10 Snatch (3 position descent)
Set 2
5 Snatch (3 position descent) + 5 Snatch (fast)
Set 3
10 Snatch (fast)
For load:
Every 1:00 for 10:00
1 Jerk
(add 10lbs/5lbs each set)
For time:
10-9-8-7-6-5-4-3-2-1
Box Jump Burpees 24/20
(alternate rounds with a partner)
3 rounds for time:
30 Calories on the bike
30 Deadlifts 185/125
30 GHD Sit-ups
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Weightlifting
Rest
