CrossFit
Front Squat
Work to a heavy set of 4
85% of heavy set: 3×3
For total time:
400m Run
~then~
3 rounds:
14 Over the Box Jumps (24/20)
7 Clean and Jerks 135/95
14 Toes to Bar
~then~
400m Run
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Competitor 1
Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch (BK)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
Pause Squat (:02 in bottom)
Work to a heavy set of 3
85% of heavy set: 3×2
AMRAP 3:00
Rope Climbs
(alternate reps with a partner)
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: 15 Wall Ball Shots 20/14
(choose reps prior to start. unbroken)
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Competitor 2
Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch (BK)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)
Pause Squat (:02 in bottom)
Work to a heavy set of 3
85% of heavy set: 3×2
For time with a partner:
50 Pull-ups
3 Rope Climbs
30 CTB Pull-ups
2 Rope Climbs
10 Bar Muscle-ups
1 Rope Climb
AMRAP 14:00
7 Ring Muscle-ups
50 Wall Ball Shots 20/14
100 Double unders
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Snatch High Pull + Snatch
90% 2x (1+1)
80% 2x (1+1)
Snatch Pull
3×4 -choose weight-
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
