CrossFit
For load:
Power Snatch 3-2-2-1-1-1
(Make consistent increases)
5 rounds for time:
7 Squat Cleans 135/95
14 Kettlebell Swings 53/35
______________________
Competitor 1
Strict Press
4×6 (straight across. Same weight as last week)
*follow each set with 12 Toes to Bar
5 rounds for load:
3 Weighted Bar Dip
8 Bent Dumbbell Row
(Straight across. rest 1:30 between rounds)
3 rounds for time:
10 Back Squats 185/125
20 Kettlebell Swings 53/35
400m Run
_______________________
Competitor 2
2 rounds at mile pace:
400m Run
100m Recovery Jog
300m Run
100m Recovery Jog
200m Run
100m Recovery Jog
100m Run
(rest 3:00)
For time:
10 Power Snatches 135/95
9 Bar Muscle-ups
8 Power Snatches
7 Bar Muscle-ups
6 Power Snatches
5 Bar Muscle-ups
4 Power Snatches
3 Bar Muscle-ups
2 Power Snatches
1 Bar Muscle-ups
(rest 5:00)
For time:
1 Bar Muscle-up
2 Power Clean & Jerks 135/95
3 Bar Muscle-ups
4 Power Clean & Jerks
5 Bar Muscle-ups
6 Power Clean & Jerks
7 Bar Muscle-ups
8 Power Clean & Jerks
9 Bar Muscle-ups
10 Power Clean & Jerks
3 rounds for calories + reps:
:30 Assault Bike for Calories
:30 Rest
:30 Double unders
:30 Rest
:30 Burpee Box Jumps 24/20
:30 Rest
__________________________
Weightlifting
Snatch
90% 2×1
95% 2×1Clean + Jerk
90% 2(1+1)
95% 2(1+1)
90% 2×1
95% 2×1Clean + Jerk
90% 2(1+1)
95% 2(1+1)
Back Squat
85% 8×2 (fast concentric, 90 sec rest)
Strict Pull-ups
65 reps
“Sometimes you just gotta be drop-kicked out of the nest.”
~Robert Downey, Jr.
~Robert Downey, Jr.
