CrossFit
Back Squat
Work to a Heavy Set of 3
90% of Heavy Set: 3×3
4 rounds for time:
30 Double unders
15 Kettlebell Swings 70/53
30 Double unders
5 Power Cleans 155/105
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Competitor 1
Skill
Every 1:00 for 10:00
1 Snatch Push Press + 1 Drop Snatch
(add 10lbs/5lbs each set)
15:00 to establish:
Max Load: 3 Position Snatch
(above knee, below knee, from floor)
Back Squat
Work to a Heavy Set of 3
90% of Heavy Set: 2×2
(follow every set with 30 Double Unders)
2 rounds for time:
27 Calories on The Assault Bike
3 (1 T2B + 1 CTB Pull-ups + 1 Bar Muscle-up)
18 Calories on The Assault Bike
2 (1 T2B + 1 CTB Pull-ups + 1 Bar Muscle-up)
9 Calories on The Assault Bike
1 (1 T2B + 1 CTB Pull-ups + 1 Bar Muscle-up)
(rest 2:00 between rounds)
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Competitor 2
Skill
Every 1:00 for 10:00
1 Snatch Push Press + 1 Drop Snatch
(add 10lbs/5lbs each set)
15:00 to establish:
Max Load: 3 Position Snatch
(above knee, below knee, from floor)
Back Squat
Work to a Heavy Set of 3
90% of Heavy Set: 2×2
(follow every set with 30 Unbroken Double Unders)
3 rounds for time:
300m Run
5 (1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip)
200m Run
3 (1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip)
100m Run
1 (1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip)
(rest 2:00 between rounds. complete each round of complex unbroken )
Independent Session
30min Sustained Movement (70-80% MHR)
(modality of your choice)
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Weightlifting
Snatch High Pull + Snatch
Work up to a heavy (1+1)
-then-
80% 2x (1+1)
Deficit Snatch Pull
105% 3×3
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
