CrossFit
For load:
Thruster 3-3-2-2-2
(make consistent increases)
For time:
Rope Climb 1-1-1-1-1
(alternate with a partner)
3 rounds for total reps:
1:00 Box Jump 24/20
1:00 Push-ups
1:00 Kettlebell High Pull 70/44
1:00 Rest
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Competitor 1&2
Jerk Balance (front rack)
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-
For load:
Every 1:00 for 10:00
2 Power Snatch (T&G)
Add 10lbs/5lbs each set
Push Press
80% 2×2
85% 1×1
90% 1×1
95% 1×1
PR
5 rounds for total reps:
1 Muscle-up + Strict Ring Dips
(rest :30)
For load:
Triceps Extension 10-8-6-6-6
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Weightlifting
Rest
