CrossFit
For Load:
Every 1:00 for 10:00
1 Power Snatch
For Load:
Every 1:00 for 10:00
1 Weighted Pull-up
For Load:
Every 1:00 for 10:00
1 Thruster
_________________________
Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
Push Press
Build to a heavy set of 1
85% of heavy set: 5×1
3 rounds for time:
9 Back Squat 225/155
18 Kettlebell Swing 53/35
27 Double under
___________________________
Competitor 2
3 rounds for calories:
:30 Ski Erg
200m Recovery Jog
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
Push Press
Buid to a heavy set of 1
85% of heavy set: 5×1
For time:
7 Back Squat 185/135
21 Double under
14 Russian Kettlebell Swing 70/53
21 Double under
7 Back Squat 225/155
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 275/185
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 225/155
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 185/135
“One must still have chaos in oneself to be able to give birth to a dancing star.”
~Friedrich Nietzsche
~Friedrich Nietzsche
