CrossFit
“Fight Gone Bad”
3 rounds for reps + calories:
1:00 Wall-ball 20/14
1:00 Sumo deadlift high-pull 75/55
1:00 Box Jump 20″
1:00 Push-press 75/55
1:00 Row
1:00 Rest
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + Push Press
(add 10lbs/5lbs each set)
For time:
800m Run
~then~
2:00 to establish:
2RM Shoulder to Overhead
For time:
15 Back Squats 155/110
30′ Hand Walk
30 Toes to Bar
30′ Hand Walk
15 Back Squats 155/110
30′ Hand Walk
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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
105% 2×2
110% 2×2
Back Squat
85% 4×2
Press
4×8 -choose weight-
Abmat Situps
3×20 (1:00 rest periods)
