CrossFit
5 rounds for load:
3 Snatch Push Press + 3 Overhead Squats
(start a round every 2:00)
For time with a partner:
100 Ball Slams 20/14 (partner holds plank)
75 Burpees (partner holds wall sit)
50 Push-ups (partner holds bar dip)
25 Thrusters 95/65 (partner hangs from pull-up bar)
(partner must hold position in order for other to work)
________________
Competitor 1
Every 1:00 for 10:00
1 Split Power Clean + 1 Split Jerk at 75%
(based on 1RM C&J)
Front Squat & Jerk
70% 1×3
75% 2×2
80% 3×1
85% 1×1
based on C&J 1RM
Slow Snatch Pull (:05 to power position)
80% 1×3
90% 1×3
100% 2×2
For total time:
5 rounds
2 Wall Walks
3 Bar Muscle-ups
4 Back Squats 225/155
~then~
35 Pull-ups
35 Wall Ball Shots 20/14
__________________
Competitor 2
Every 1:00 for 10:00
1 Split Power Clean + 1 Split Jerk at 75%
(based on 1RM C&J)
Front Squat & Jerk
70% 1×3
75% 2×2
80% 2×2
85% 1×1
based on C&J 1RM
Slow Snatch Pull (:05 to power position)
80% 1×3
90% 1×3
100% 2×2
For total time:
35 Chest to Bar Pull-ups
~then~
11-9-7-5-3
Burpee Bar Muscle-ups
Back Squat 185/125 (from ground)
Wall Walks
~then~
35 Chest to Bar Pull-ups
________________
Weightlifting
Rest