CrossFit
For load:
Press 8-8-8-8-8
(add 10lbs/5lbs each set)
“Partner Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
(Alternate rounds with a partner)
______________
CrossFit Competitor
Slow Pull Snatch (:05 to knee)
65% 2×2
70% 2×2
75% 2×2
For total rope climbs:
Every 1:00 for 10:00
Odd: 15′ Rope Climb
Even: 3 Front Squats at 70%
AMRAP 3:00
3 Pistols (each leg) + 3 Burpees
(alternate with partner each set)
For time:
30 10′ Wall Ball Shots 20/14
20 Snatches 95/65
30 Box Jumps
20 Steps Walking Lunge (front rack) 95/65
30 Double unders (unbroken)
_________________
Weightlifting
Back Squat
85% 2×2
90% 2×1
95% 1×1
Power Snatch + Overhead Squat
85% 2+1, 2+1, 2+1, 2+1
Clean Pull
100% +10kg 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
3×10
