CrossFit
Power Clean
Work to a heavy set of 3
90% of top set for 3×2
80% of top set for 2×3
For time:
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots 20/14
Pull-ups
Box Jumps 24/20
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Competitor 1
Every 1:00 for 10:00
1 Pause Power Snatch (:02 BK) at 70%
Snatch from blocks (BK)
70% 2×2
75% 1×1
80% 4×1
Front Squat
Work to a heavy set of 3
90% of heavy triple 3×2
80% of heavy triple 2×3
AMRAP 10:00
30 Calories on the Assault Bike
10 Toes to Bar
30 Double unders
10 Ring Dips
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Competitor 2
Every 1:00 for 10:00
1 Snatch High Pull + 1 Power Snatch at 70%
based on power snatch 1RM
AMRAP 5:00
3 DBall Over the Shoulder 150/100
6 Burpees to a plate
9 Box Jumps 24/20
For load:
Every 1:00 for 10:00
2 Front Squats + 1 Jerk
(add 10lbs/5lbs each set)
AMRAP 5:00
3 DBall Over the Shoulder 150/100
6 Burpees to a plate
9 Box Jumps 24/20
For load:
Every 1:00 for 10:00
1 Thruster + 1 Jerk
(add 10lbs/5lbs each set)
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Weightlifting
Rest
