CrossFit
Hang Power Clean (BK)
Work to a heavy set of 3
90% of heavy set: 3×2
2 rounds for time:
500m Shuttle Run (50m out/50m back)
12 Over the Box Jumps 24/20
9 Pull-ups
6 Shoulder to Overhead 135/95
300m Shuttle Run
12 Over the Box Jumps
9 Pull-ups
6 Shoulder to Overhead
100m Shuttle Run
12 Over the Box Jumps
9 Pull-ups
6 Shoulder to Overhead
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
Power Clean + Clean from blocks (BK)
Work to a heavy set of 1+1
90% of heavy set: 4(1+1)
(follow each set with 1 rope climb)
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :20 until you miss
(rack weight between reps. after 5:00 Squat every :10)
(rack weight between reps. after 5:00 Squat every :10)
For time:
15 Calories on The Assault Bike
9 Snatches 135/95
12 Calories on The Assault Bike
12 Cleans 135/95
9 Calories on The Assault Bike
15 Shoulder to Overhead 135/95
(lifts may be full or power)
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Drop Snatch
(add 10lbs/5lbs each set)
Power Clean + Clean from blocks (BK)
Work to a heavy set of 1+1
90% of heavy set: 4(1+1)
(follow each set with 1 rope climb)
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :20 until you miss
(rack weight between reps. you may rack the weight between reps)
(rack weight between reps. you may rack the weight between reps)
For time:
1000m Row
9 Squat Snatch 135/95
750m Row
15 Thrusters 135/95
500m Row
21 Squat Cleans 135/95
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Weightlifting
Rest
