CrossFit
For load:
Every 1:00 on the 1:00
Min 1-5: 2 Power Cleans + 2 Push Presses
Min 6-10: 1 Clean + 1 Thruster
Min 11-15: 1 Cluster
Min 16-20: 1 Clean & Jerk
(make consistent increases)
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Competitor 1
Power Snatch
4×4
*follow each set with 5 Tuck Jumps
For time:
100 Double unders
Back Squat
2×10 (use the same weight as last week)
*follow each set with 5 nordic curls
For time:
100 Double unders
AMRAP 14:00
14 Single Arm Dumbbell Snatches 50/35
14 Hanstand Push-ups
14 Over the Box Jumps 24/20
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Competitor 2
Snatch + Hang Snatch + Snatch
Work to a heavy set of 1+1+1
-then-
80% of heavy set: singles with desceding rest
(rest:1:00, :55, :50, :45, :40, :35…. continue until you miss.)
Back Squat
80% 5×5
*follow each set with 15 Toes to Bar
5 rounds for time:
10 Single Arm Dumbbell Snatches 70/50
10 Strict Handstand Push-ups
10 Calories on The Assault Bike
Row 30:00 at an moderate pace
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Weightlifting
Block Snatch
80% 4×2
Snatch Pull
4×3 -choose weight-
Front Squat
85% 1×3
90% 3×2
10-8-6-4
DB Row
DB Shoulder press
“This ain’t fun. But you watch me, I’ll get it done.”
~Jackie Robinson
