CrossFit
Front Squat
Work to a heavy set of 2
90% of heavy set: 5×1
“Helen All at Once”
For time:
1200m Run
63 Kettlebell Swings
36 Pull-ups
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Competitor 1
1 Slow Snatch Pull (:05) + 1 Snatch
Work to a heavy set of 1+1
90% of heavy set: 5×1 Snatch
(slow pull to “power position”. controlled eccentric)
Pause Squat
Work to a heavy set of 1
90% of heavy set: 5×1
(:03 eccentric. accelerate up)
(:03 eccentric. accelerate up)
3 rounds for reps & distance:
:30 Max Ring Muscle-ups
:30 Rest
:30 Hand Walk for distance
1:00 Rest
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-ups
Even min: 15 Wall Ball Shots 20/14
(choose reps prior to start. unbroken)
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Competitor 2
1 Slow Snatch Pull (:05) + 1 Snatch
Work to a heavy set of 1+1
90% of heavy set: 5×1 Snatch
(slow pull to “power position”. controlled eccentric)
Pause Squat
Work to a heavy set of 1
90% of heavy set: 5×1
(:03 eccentric. accelerate up)
(:03 eccentric. accelerate up)
For total reps:
Every 1:00 for 10:00
Odd min: 1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
Even min: 20′ Hand Walk + CTB Pull-ups
(choose reps/rounds prior to start. unbroken. )
AMRAP 12:00
150 Wall Ball Shots 20/14
90 Double unders
30 Ring Muscle-ups
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Snatch High Pull + Snatch
85% 4x (1+1)
Snatch Pull
4×3 -choose weight-
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
