CrossFit
For load:
Every 1:00 for 10:00
1 Bench Press
(make consistent increases)
For load:
Every 1:00 for 10:00
1 Back Squat
(make consistent increases)
AMRAP 9:00
3 Handstand Push-ups
4 Box Jumps 24/20
5 Burpees to a 45lbs plate
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean
(add 10lbs/5lbs each set)
15:00 to establish
1 Snatch + 1 Overhead Squat
3 attempts for total accumulated time:
L-sit
(rest :30 between attempts)
For time:
1 Mile Run
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Competitor 2
On a running clock:
00:00-10:00
1 Mile Run for time
10:00-20:00
1 Power Clean every minute for load
(make consistent increases)
20:00-35:00
1 Snatch + 1 Overhead Squat establish max load
35:00-40:00
3 attempts for total accumulated time:
L-sit Hold (Parallettes)
(rest :30 between attempts)
Scoring is determined by sum of the following:
1 Mile Run: 1 point for every second under 10:00.
Power Clean: 1 point for every pound of top load.
Snatch + OHS: 1 point for every pound of top load.
L-sit: 1 point for every second held.
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Weightlifting
Snatch Pull + Power Snatch
Work up to a heavy (1+1)
-then-
80% 2x (1+1)
Snatch Pull + Power Snatch
Work up to a heavy (1+1)
-then-
80% 2x (1+1)
Clean Pull + Power Clean
Work up to a heavy (1+1)
-then-80% 2x (1+1)
Front Squat
85% 4×3Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
