CrossFit
5 rounds for load:
4 Front Squats + 4 Back Squats
(start a round every 2:00. make consistent increases)
For time:
50 Double unders
400m Run
25 Pull-ups
400m Run
50 Wall Ball Shots 20/14
400m Run
25 Pull-ups
400m Run
50 Double unders
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Competitor 1
Every 1:30 for 12:00
1 Power Snatch + 1 Hang Snatch (AK) + 1 OHS
(add 10lbs/5lbs each set)
Snatch (floating)
65% 1×3
70% 1×3
75% 2×2
For total reps:
Every 1:00 for 10:00
Odd min: 1 Strict T2B + T2B
Even min: 3 Power Cleans 155/105 (T&G) + Box Jumps 24/20
(start every 1:00 with 20 Double Unders)
For total time:
0:00-5:00 – 50 Burpee Pull-ups
5:00-10:00 – 50 CTB Pull-ups
10:00-15:00 – 50 Burpees to a plate
(rest during remaining time in each 5:00 period)
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Competitor 2
Every 1:30 for 12:00
1 Power Snatch + 1 Hang Snatch (AK) + 1 OHS
(add 10lbs/5lbs each set)
Snatch (floating)
65% 1×3
70% 1×3
75% 2×2
For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict T2B + T2B
Even min: 3 Power Clean 185/125 (T&G) + Box Jumps 30/24
(start every 1:00 with 20 Double Unders)
For total time:
0:00-5:00 – 50 Burpee Pull-ups
5:00-10:00 – 800m Run
10:00-15:00 – 50 CTB Pull-ups
15:00-20:00 – 800m Run
20:00-25:00 – 50 Burpees to a plate
(rest during remaining time in each 5:00 period)
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Weightlifting
Pause Snatch
75% 2.2.2.
80% 1.2.1.
Floating Snatch Pull
95% 4×3
Back Squat
75% 2×5
80% 3×4
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
