CrossFit
Power Clean
Work to a heavy set of 2
90% of top set for 2×2
80% of top set 2×3
“Lynne”
5 rounds for total reps:
Bench Press at bodyweight/.66 bodyweight
Pull-ups
(rest 3:00)
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Competitor 1
Snatch High Pull
70% 2×3
75% 3×2
Every 1:00 for 12:00
Min 1-4: 1 Snatch at 70%
Min 5-8: 1 Snatch at 75%
Min 9-12: 1 Snatch at 80%
For time:
9-7-5
Thruster 115/75
Deadlift 275/185
Bar Facing Burpee
3 rounds for total reps:
:30 Calories on The Assault Bike
:30 Rest
:30 Toes to Bar
:30 Rest
:30 Wall Ball Shots 20/14
:30 Rest
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Competitor 2
Snatch High Pull
70% 2×3
75% 3×2
Every 1:00 for 12:00
Min 1-4: 1 Snatch at 70%
Min 5-8: 1 Snatch at 75%
Min 9-12: 1 Snatch at 80%
For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
2 rounds for time:
21 Wall Ball Shots 30/20
400m Run
14 Deadlifts 275/185
400m Run
7 Power C&J 185/125
400m Run
3 Rope Climbs
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Weightlifting
Rest
