CrossFit
5 rounds for total reps:
Thrusters at .66 bwt/.5 bwt
Pull-ups
(rest 3:00 between rounds)
______________
Competitor 1
Snatch
70% 2×3
80% 3×2
85% 1×1
Back Squat
75% 5×5
For load:
Weighted Pull-ups 2-2-2-2-2
(make consistent increases)
For time:
30-20-10
Dumbbell Snatches (alt arms) 60/40
Pull-ups
______________
Competitor 2
For load:
Every 1:00 for 6:00
Snatch (3-2-2-1-1-1)
(start every min with 20 double unders. consistent increases)
For total reps:
1:00 Deficit Strict HSPU 6/4
:30 Rest
:45 Strict HSPU
:30 Rest
:30 Kipping HSPU
For load:
Every 1:00 for 6:00
Snatch (3-2-2-1-1-1)
(start every min with 20 double unders. consistent increases)
For total reps:
1:00 Deficit Strict HSPU 6/4
:30 Rest
:45 Strict HSPU
:30 Rest
:30 Kipping HSPU
For load:
Back Squat 10-10-10
(follow each set with 3-2-1 legless rope climb. make consistent increases)
______________
Weightlifting
Power Snatch + Snatch
85% of Heavy Set 4(2+1)
(based on Heavy Set from 4/11)
Snatch Pull
4×4 -choose weight-
Back Squat
73% 4×5
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
“Seek the lofty by reading, hearing and seeing great work at some moment every day.”
~Thornton Wilder
~Thornton Wilder
