CrossFit
For load:
Every 1:00 for 10:00
1 Overhead Squat
(add 10lbs/5lbs each set)
3 rounds for time:
500m Row
400m Run
(rest 2:00)
______________
Competitor 1&2
Every 1:00 for 10:00
1 Snatch from blocks (BK) at 75%
(based on Snatch 1RM)
For load:
Every 2:00 for 10:00
2 Snatch Push Press + 1 Overhead Squat
(make consistent increases)
Every 1:00 for 10:00
1 Power Clean from blocks (BK) + Push Press at 75%
(based on Power Clean + Push Press 1RM)
For load:
Every 2:00 for 10:00
1 Clean + 1 CleanJerk
(make consistent increases)
For load:
Every 1:00 for 10:00
1 Deadlift from blocks (BK)
(make consistent increases)
__________________
Weightlifting
Snatch
85% 1×2
90% 2×1
Clean + Jerk
85% 1+1, 1+1
90% 1+1
Back Squat
85% 3×2
