CrossFit
Skill
Turkish Get-up
For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 20 double unders)
For time:
30 Calories on The Assault Bike
40 Calories on The Rower
50 Burpees to a plate
________________
Competitor 1
At a moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
Snatch
Work to a heavy set of 3 (floating)
(make consistent increases)
For load:
Back Squat 8-8-8-8
*follow each set with 3 Glute-Ham Raises
(make consistent increases)
“Isabel”
For time:
30 Snatches 135/95
__________________
Competitor 2
At a modrate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
Snatch
Work to a heavy set of 3 (floating)
(make consistent increases)
For load:
Back Squat 8-8-8-8
*follow each set with 3 Glute-Ham Raises
(make consistent increases)
For time:
21-15-9
Power Snatch 135/95
Calories on the Assault Bike
GHD Sit-up
Independent Session:
30-40min Sustained Conditioning at 70% MHR
__________________
Weightlifting
Power Snatch + Snatch
85% 4(1+2)
Power Clean + Clean
85% 4(1+2)
Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP
Partner Med Ball Sit-up
4×10 -choose weight-
Strict Pullups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“We know what we are, but know not what we may be.”
~William Shakespeare
