CrossFit
2 rounds with a partner for time:
6 Rope Climbs
800m Run with Barbell
14 DBall Over the Shoulder 150/100
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
(full recovery)
AMRAP 3:00
Sntach at 70% of top set
(Snatches may be power or full)
5 rounds for total reps
Strict Pull-ups
(rest 1:00)
For time:
10-9-8-7-6-5-4-3-2-1
Ring Dip
Wall Ball Shot 30/20
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Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
80% 1×1
85% 1×1
90% 1×1
Clean Pull
100% 1×3
110% 1×3
115% 2×2
Back Squat
70% 1×3
80% 2×2
90% 3×1
Press (Behind Neck)
4×3 -choose weight-
Strict Toes to Bar
3 sets for total reps
