CrossFit
Power Clean
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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Competitor 1
Barbell Cycling (focus is on precise movement and speed)
Set 1
10 C&J (3 position descent)
Set 2
5 C&J (3 position descent) + 5 C&J (fast)
Set 3
10 C&J (fast)
Snatch
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)
Every 1:00 for 10:00
1 CleanJerk + 1 Jerk
(add 10lbs/5lbs each set)
For time:
800m Run
9 Front Squats 185/125
9 DBall Over the Shoulder 150/80
400m Run
6 Front Squats
6 DBall Over the Shoulder
200m Run
3 Front Squats
3 DBall Over the Shoulder
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Competitor 2
Barbell Cycling (focus is on precise movement and speed)
Set 1
10 C&J (3 position descent)
Set 2
5 C&J (3 position descent) + 5 C&J (fast)
Set 3
10 C&J (fast)
Snatch
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between sets)
(full recovery between sets)
Every 1:00 for 10:00
1 CleanJerk + 1 Jerk
(add 10lbs/5lbs each set)
3 rounds for time:
800m Run
9 Front Squats 205/135
9 DBall Over the Shoulder 150/100
