CrossFit
Skill
Every 1:00 for 10:00
1 Power Snatch
(make consistent increases. movement priority)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
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Competitor 1
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)
Snatch
72% 2×2
2 Waves
77% 1×1
82% 1×1
87% 1×1
Back Squat
75% 2×3
85% 3×2
For time:
21 Pull-ups
3 Rope Climbs
14 CTB Pull-ups
2 Rope Climbs
7 Bar Muscle-ups
1 Rope Climb
__________________
Competitor 2
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)
Snatch
72% 1×2
77% 1×2
2 Waves
82% 1×1
87% 1×1
92% 1×1
For time:
50 Pull-ups
3 Rope Climbs
30 CTB Pull-ups
2 Rope Climbs
10 Bar Muscle-usp
1 Rope Climb
3 rounds for time:
400m Run
8 Back Squats 225/155
(alternate rounds with a partner)
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Weightlifting
Muscle Snatch
5×2 -choose weight-
Block Snatch Pull
100% 4×4
Front Squat
80% 4×2
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
