CrossFit
For load:
Bench Press 3-2-2-1-1-1
(add 10lbs/5lbs)
For time:
1 Mile Run
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Competitor 1
Snatch
70% 1×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
Clean + Jerk
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR
Front Squat
85% 1×2
90% 1×1
95% 1×1
PR
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Competitor 2
Snatch
70% 1×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
Clean + Jerk
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR
Front Squat
85% 1×2
90% 1×1
95% 1×1
PR
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Weightlifting
Block Snatch (below knee)
80% 1×2
85% 1×2
90% 3×1
Snatch Pull (max shrugs after final rep)
115% 4×3
Pause Squat
70% 5×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
