CrossFit
Power Clean
Build to a heavy set of 2
85% of heavy set: 3×4
“The Chief”
5 Rounds for total reps:
3:00 AMRAP
3 Power Clean
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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Competitor 1
At a moderate load:
Every 1:00 for 10:00
1 Pause Power Snatch (:02 BK)
(make consistent increases)
For load:
Shoulder Press 5-5-5-5-5-5-5
(make consistent increases)
Bent/Seated Row
8×8 (constant weight)
(rest :30 between sets)
Back Squat
20RM
(last time. go big)
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Competitor 2
At a moderate load:
Every 1:00 for 10:00
1 Front SquatJerk
(make consistent increases)
For load:
Bench Press 5-5-5-5-5-5-5
*follow each set with 2 rope climb
Back Squat
20RM
(last time. go big)
(last time. go big)
“Someone is sitting in the shade today because someone planted a tree a long time ago.”
~Warren Buffett
~Warren Buffett
