CrossFit
Power Clean + Push Press
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
For time with a partner:
100m Burden Shuttle Run 20/14
300m Shuttle Run
100m Burden Shuttle Run 20/14
500m Shuttle Run
100m Burden Shuttle Run 20/14
300m Shuttle Run
100m Burden Shuttle Run 20/14
(alternate with a partner. both run every distance)
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Competitor 1
Power Snatch + Drop Snatch
Work to a heavy set of: 1+1
100% of heavy set: 1 Snatch every :30
(score is total reps completes prior to failure)
AMRAP 8:00
4 Handstand Push-ups
6 Chest to Bar Pull-ups
8 Pistols (alt legs)
For time:
15-12-9-6
Power Snatch 95/65
Calories on The Rower
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Competitor 2
Power Snatch + Drop Snatch
Work to a heavy set of: 1+1
100% of heavy set: 1 Snatch every :30
(score is total reps completes prior to failure)
Speed Ladder for time:
18 Power Snatches 75/45
15 Power Snatches 95/65
12 Power Snatches 115/85
9 Power Snatches 135/95
6 Power Snatch 155/105
(each set unbroken. pre-load bars)
AMRAP 8:00
3 Strict Handstand Push-ups
4 Ring Muscle-ups
5 Pistols (each leg)
“Tabata”
Assault Bike for Calories
(Tabata style scoring)
(rest 4:00)
“Tabata”
Assault Bike for Calories
(Tabata style scoring)
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Weightlifting
Snatch
80% 2×2
85% 3×2
Snatch Pull
4×3 -choose weight-
Back Squat
85% 4×2
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
