CrossFit
For load:
DBall Over The Shoulder 3-2-2-1-1-1
(make consistent increases)
2 rounds for time:
35 Pull-ups
800m Run
35 Shoulder to Overhead 95/65
________________
Competitor 1
Clean + Jerk
70% 2+2
75% 2+1
80% 2+1, 2+1
85% 2+1
5 attempts for distance:
Standing Broad Jump
Front Squat
70% 1×3
75% 1×3
80% 4×2
For time:
9 Thusters 115/85
15 Thrusters 95/65
21 Thrusters 75/55
15 Thrusters 95/65
9 Thusters 115/85
(each set completed unbroken)
_________________
Competitor 2
Clean + Jerk
70% 2+2
75% 2+1
80% 2+1, 2+1
85% 2+1
5 attempts for distance:
Standing Broad Jump
Front Squat
70% 1×3
75% 1×3
80% 4×2
3 rounds for time:
75m Row
(rest 1:00)
3 rounds for time:
150m Row
(rest 2:00)
3 rounds for time:
75m Row
(rest 1:00)
For time:
9 Thusters 135/95
15 Thrusters 115/85
21 Thrusters 95/65
15 Thrusters 115/85
9 Thusters 135/95
(each set completed unbroken)
__________________
Weightlifting
Pause Snatch
85% 4×2
Snatch Pull
4×4 -choose weight-
Front Squat
Work up to Heavy 8
-then-
120% Front Squat hold (5+ sec)
Glute-Ham Raise
4×3
(Use assistance if needed)
Strict Pull-ups
Work up to 1rm
-then-
1x AMRAP (unweighted)
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“An artist’s only concern is to shoot for some kind of perfection, and on his own terms, not anyone else’s.”
~J. D. Salinger
