CrossFit
For load:
Bench Press 8-6-4-2
(make consistent increases)
AMRAP 20:00
7 Power Cleans (135/95)
7 Box Jumps (24/20)
100m Run
7 Burpees
100m Run
(alternate rounds with a partner)
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Competitor 1
Clean
72% 2×2
2 Waves
77% 1×1
82% 1×1
87% 1×1
Front Squat
75% 2×3
85% 3×2
AMRAP 9:00
21 Calorie Row
14 Handstand Push-ups
7 Power Cleans 155/105
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Competitor 2
Clean
72% 1×2
77% 1×2
2 Waves
82% 1×1
87% 1×1
92% 1×1
Front Squat
75% 1×3
80% 1×2
85% 3×1
90% 2×1
For time:
3-5-3-7-3-5-3
Power Clean 185/125
Deficit Handstand Push-ups 6″/4″
(alternate rounds with a partner)
3 rounds for total reps + calories
1:00 Assault Bike for Calories
1:00 Rest
1:00 Burpees to a 6″ reach
1:00 Rest
1:00 Row for Calories
1:00 Rest
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Weightlifting
Snatch
80% 3×2
Power Clean + Jerk
80% 2+1, 2+1, 2+1
Back Squat
Test 1RM
