CrossFit
For load:
Power Clean 3-2-2-1-1-1
(add 10lbs/5lbs each set)
For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
(alternate sets with a partner)
“Fight Gone Bad”
3 rounds for total 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 for Calories
1:00 Rest
__________________
CrossFit Competitor
Clean
70% 2.1.2
75% 1.2.1
80% 2.1.2
For time:
1-2-3-2-1
Rope Climb
(alternate sets with a partner)
“Fight Gone Bad”
3 rounds for total 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 for Calories
1:00 Rest
_____________________
Weightlifting
Squat
75% 4×4
Power Snatch + Snatch
75% 2+1, 2+1
80% 2+1, 2+1, 2+1
RDL
4×4 -choose weight-
Weighted Dips
4×10 -choose weight-
Strict T2B
3×10
