CrossFit
Skill
Kettlebell Overhead Squat 7-5-3 (each arm)
(make consistent increases)
AMRAP 12:00 (with a partner)
12 Shoulder to Overhead 95/65
12 Toes to Bar
12 Power Cleans 95/65
(switch athletes each exercise.)
__________________
Competitor 1
5 rounds for load:
1 Clean Pull + 1 Clean + 2 Hang Cleans
*follow each set with max box jumps in :10 (24/20)
3 rounds of Barbell Cycling:
6 Hang Power Cleans + 6 Push Jerks + 6 Thrusters
(Speed and efficiency are the focus)
5 rounds for load:
2 Front Squats + 2 Back Squats
(same bar. make consistent increases)
AMRAP 7:00
25′ Overhead Walking Lunge (axle) 90/70
8 Bar Facing Burpees
25′ Overhead Walking Lunge (axle) 90/70
8 Chest to Bar Pull-ups
____________________
Competitor 2
5 rounds for load:
1 Clean Pull + 1 Clean + 2 Hang Cleans
*follow each set with max box jumps in :10 (24/20)
3 rounds of Barbell Cycling:
6 Hang Power Cleans + 6 Push Jerks + 6 Thrusters
(Speed and efficiency are the focus)
5 rounds for load:
2 Front Squats + 2 Back Squats
(same bar. make consistent increases)
AMRAP 7:00
25′ Overhead Walking Lunge(axle) 90/70
8 Bar Facing Burpees
25′ Overhead Walking Lunge (axle) 90/70
8 Chest to Bar Pull-ups
(rest 7:00)
AMRAP 7:00
25′ Overhead Walking Lunge (axle) 90/70
8 Bar Facing Burpees
25′ Overhead Walking Lunge (axle) 90/70
8 Chest to Bar Pull-ups
______________________
Weightlifting
High Pull + Snatch
90% 1(1+1)
95% 2(1+1)
Clean + Jerk
90% 1(1+1)
95% 2(1+1)
Front Squat
85% 4×2
“Never do a wrong thing to make a friend or to keep one.”
~Robert E. Lee
~Robert E. Lee
