CrossFit
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo-High Pulls
20 Shoulder to Overheads
20 Overhead Squats
20 Front Squats
(4 burpees every minute)
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Pause Snatch (:03 BK)
Add 10lbs/5lbs each set
Clean Pull from blocks (BK)
100% 1×3
110% 1×3
120% 3×2
Front Squat
75% 2×3
85% 3×2
5 rounds for total reps:
Strict Pull-ups
(rest :45)
For load:
Barbell Curls 10-8-6-6
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Weightlifting
Snatch
85% 1.2.1.2.1
Floating Snatch Pull
95% 4×3
Tempo Squats
5×3 -choose weight-
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
