CrossFit
6 rounds for load: (at a constant weight)
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Goodmornings
(rest 1:00 between rounds)
___________________
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
Back Squat
Build to a heavy set of: 1
85% of heavy set: 3×1
6 rounds for load: (at a constant weight)
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Goodmornings
(rest 1:00 between rounds)
____________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
Snatch Pull
2×3 -choose weight-
3×2 -choose weight-
Front Squat
Build to a heavy set of: 1
85% of heavy set: 3×1
6 rounds for load: (at a constant weight)
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Goodmornings
(rest 1:00 between rounds)
_____________________
Weightlifting
Pause Snatch + Snatch
80% 5(1+1)
3-Position Snatch Pull
3×3 -choose weight-
Front Squat
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“Try not to become a man of success, but rather try to become a man of value.”
~Albert Einstein
