CrossFit
For load:
Clean 3-2-2-1-1-1
(make consistent increases)
2 rounds for time:
100m Run
100m Recovery Jog
200m Run
100m Recovery Jog
300m Run
100m Recovery Jog
400m Run
(rest 5:00)
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Competitor 1
Clean + Hang Clean (AK) + Jerk
70% 2+2+2
75% 1+2+2
80% 1+1+2
85% 1+1+1, 1+1+1
Deficit Clean Pull
90% 2×3
100% 3×2
Front Squat
75% 2.3.2
80% 3.2.3
85% 2.3.2
5 rounds for calories + reps:
:15 Assault Bike for calories
:45 Rest
:15 Wall Ball Shots 20/14
:45 Rest
:15 Toes to Bar
:45 Rest
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Competitor 2
Clean + Hang Clean (AK) + Jerk
70% 2+2+2
75% 1+2+2
80% 1+1+2
85% 1+1+1, 1+1+1
Deficit Clean Pull
90% 2×3
100% 3×2
Front Squat
75% 2.3.2
80% 3.2.3
85% 2.3.2
5 rounds for calories + reps:
:10 Row for Calories
:50 Rest
:10 Wall Ball Shots 20/14
:50 Rest
:10 Toes to Bar
:50 Rest
(rest 3:00)
3 rounds for calories + reps:
:20 Row for Calories
:40 Rest
:20 Wall Ball Shots 20/14
:40 Rest
:20 Toes to Bar
:40 Rest
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Weightlifting
Pause Snatch
85% 5×1
Snatch Pull
4×3 -choose weight
Front Squat
8-5-5
-then-
120% Front Squat hold (5+ sec)
Glute-Ham Raise
4×5
(Use assistance if needed)
3 rounds
12 DB rows (right) -choose weight-
12 DB rows (left) -choose weight-
15 pushups
“The value of a man should be seen in what he gives and not in what he is able to receive.”
~Albert Einstein
~Albert Einstein
