CrossFit
For time:
50-40-30-20-10
Kettbell Swing 53/35
Push-up
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat
(add 10lbs/5lbs each set)
(full recovery)
AMRAP 3:00
Clean at 70% of top set (from emom)
(Cleans may be power or full)
5 Rounds for time:
1 Rope Climb
21′ Handstand Walk
3 DBall Over the Shoulder 150/100
15 Wall Ball Shots 20/14
5 Deficit Handstand Push-ups 6″/4″
9 Box Jumps 30/24
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Weightlifting
Snatch
80% 1×2
85% 2×1
90% 1×1
95% 1×1
Clean + Jerk
80% 1+2
85% 1+1, 1+1
90% 1+1
95% 1+1
Front Squat
90% 3×2
Wide grip pull ups
4 sets for total reps
