CrossFit
For load:
Every 1:00 for 10:00
1 Clean & Jerk
(make consistent increases)
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Ball Shot 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 24/20
1:00 Shoulder to Overhead 75/55
1:00 Row for Calories
1:00 Rest
__________________________
Competitor
Snatch
Build to a heavy set of 2
90% of heavy set: 2×2
For load:
Every 1:00 for 10:00
3 Overhead Squat (from rack)
(add 10lbs/5lbs each set)
“Fight Gone Bad”
3 rounds for total reps:
1:00 Wall Ball Shot 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 24/20
1:00 Shoulder to Overhead 75/55
1:00 Row for Calories
1:00 Rest
“No one would have crossed the ocean if he could have gotten off the ship in the storm.”
~Charles Kettering
