CrossFit
For load:
Thruster 3-3-2-2-2
(make Consistent increases)
For time:
1000m Run
1:00 L-Sit Hold
100′ Plate Push 45lbs
1:00 Plank Hold
1000m Row
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Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make Consistent increases)
Snatch
75% 2×3
85% 3×2
For time:
1:00 L-Sit Hold
1000m Run
5 Rope Climbs
1:00 Wall Sit
5 Rope Climbs
1000m Row
1:00 Plank Hold
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Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make Consistent increases)
Snatch
75% 2×3
85% 3×2
AMRAP 12:00
:30 L-Sit Hold
3 Rope Climbs
:30 Wall Sit
3 Wall Walks
2 rounds for time:
1000m Run
100 Double unders
1000m Row
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Weightlifting
High Pull + Muscle Snatch
4(1+3) -choose weight-
(No more than 2:00 rest)
Snatch High Pull
3×5 -choose weight-
Front Squat
65% 4×5
GHD Sit-ups
4×10 -choose weight-
“A coach’s greatest asset is his sense of responsibility – the reliance placed on him by his players.”
~Knute Rockne
