CrossFit
For load:
Every 1:00 for 1:00
1 Front Squat + 1 Back Squat
(add 10lbs/5lbs each set)
7 rounds for time:
7 Box Jumps 24/20
7 Pass Throughs
7 Burpees to a Plate
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Competitor 1
Every 2:00 for 10:00
1 Snatch High Pull + 1 Hang Snatch (AK)+ 1 Overhead Squat at 70%
(based on Snatch 1RM)
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(add 10lbs/5lbs each set)
Slow Snatch Pull from Deficit (:05 to Power Position)
80% 2×2
90% 2×2
(Based on Snatch 1RM)
3 rounds for load:
1 Weighted Rope Climb
(add 5lbs/2.5lbs each set)
3 rounds for time:
20 CTB Pull-ups
20 Box Jumps 24/20
_________________
Competitor 2
Every 2:00 for 10:00
1 Snatch High Pull + 1 Hang Snatch (AK)+ 1 Overhead Squat at 70%
(based on Snatch 1RM)
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(add 10lbs/5lbs each set)
Slow Snatch Pull from Deficit (:05 to Power Position)
80% 2×2
90% 2×2
(Based on Snatch 1RM)
5 rounds for load:
1 Weighted Rope Climb
(add 10lbs/5lbs each set)
3 rounds for time:
25 CTB Pull-ups
25 Box Jumpe 24/20
25 Calories on The Bike
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Weightlifting
Snatch
80% 3×1
85% 3×1
Deficit Snatch Pull
95% 4×3
Back Squat
80% 2×5
85% 1×4
85% 1x max reps
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
