CrossFit
For load:
Push Press 5-5-3-3-3
(make consistent increases)
AMRAP 11:00
3 Handstand Push-ups
5 Box Jumps 24/20
7 Pull-ups
9 Kettlebell Swings 53/35
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Competitor 1
Power Snatch from blocks (BK)
75% 1×3
80% 2×2
85% 3×1
Drop Snatch
70% 2×3
80% 3×2
Clean Pull from blocks (BK)
110% 4×3
For load:
Bent Dumbbell Row 15-12-9-6
(rest 1:30)
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Competitor 2
Active Recovery
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Weightlifting
Snatch
80% 3×2
85% 2×2
Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 2+1
Back Squat
85% 4×3
Bench Press
5×5 -choose weight-
