CrossFit
Deadlift
Work to a Heavy Set of 8
90% of Heavy Set: 2×8
For time total:
21 Calories on The Assault Bike
15 Power Snatches 95/65
9 Curtis P’s 95/65
(rest 2:00)
9 Curtis P’s 95/65
15 Power Snatches 95/65
21 Calories on The Assault Bike
(Curtis P: Power Clean + Lunge R + Lunge L + Push Press)
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Competitor 1
Power Snatch from deficit
Work to a Heavy Triple
90% of Heavy Triple: 4×2
Clean Pull
Work to a Heavy Triple
90% of Heavy Triple: 2×3
Front Squat
Work to a Heavy Set of 5
90% of Heavy Set: 3×3
AMRAP 7:00
7 Toes to Bar
21 Double unders
7 Snatches 75/55
(snatch any style)
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Competitor 2
Power Snatch from deficit
Work to a Heavy Triple
90% of Heavy Triple: 4×2
Clean Pull
Work to a Heavy Triple
90% of Heavy Triple: 2×3
Front Squat
Work to a Heavy Set of 5
90% of Heavy Set: 3×3
For time:
25 GHD Sit-ups
25 Burpees
25 GHD Sit-ups
3 Rope Climbs
AMRAP 10:00
30 Double unders
15 Snatches 75/55
(snatch any style)
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Weightlifting
Every 1:00 for 10:00
1 Power Snatch + Snatch at 75%
(based on 1rm power snatch)
Clean + Jerk
80% 2+1, 1+2, 2+1,
Back Squat
75% 2×5
78% 1×5+ (AMRAP)
GHD Situps
4×15 -unweighted-
