CrossFit
For load:
1.5 Press 4-4-4-4
(make consistent weight increases each set)
For time:
100 Double unders
90 Sit-ups
80 Push-ups
70 Air Squats
60 Box Jumps
50 Pull-ups
40 Steps Walking Lunge
30 Burpees
20 Toes to Bar
10 Handstand Push-ups
____________
Competitor 1&2
Snatch
70% 2×3
75% 3×2
Slow Clean Pull (:05 to power position)
80% 3×2
90% 2×2
100% 1×2
Front Squat
60% 1×5
65% 1×5
70% 3×5
For load:
1.5 Weighted Chin-ups 4-4-4-4
(make consistent weight increases each set)
For time:
30 Med Ball Sit-ups 20/14
30 Russian Twists
30 Leg Throw downs
_____________
Weightlifting
Block Snatch (BK)
80% 1×2
85% 1×1
90% 1×1
95% 1×1
Snatch Pull
120% 4×3
Pause Squat
70% 5×3
Strict Pull-up/Lat Pull down
4×8 -choose weight-
Strict Toes to Bar
4×10
