CrossFit
For load:
Bench Press 3-1-3-5-7-9
(leave 1 rep in the tank every set)
6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good Mornings
(rest 1:00)
(if you set the bar down during a round, start that round over)
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Competitor 1
Pause Snatch (:02 BK)
Build to a heavy set of 2
85% of heavy set: 1.1.1.1.1 (every 1:00)
Focus on Bar Speed:
Every 1:00 for 10:00
Odd min: 5 Bench Press at 70%
Even min: 5 Back Squats at 70%
(start every minute with 20 double unders)
For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar
6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good Mornings
(rest 1:00)
(if you set the bar down during a round, start that round over)
_______________________
Competitor 2
Pause Snatch (:02 BK)
Build to a heavy set of 2
85% of heavy set: 1.1.1.1.1 (every 1:00)
For load:
Every 1:00 for 10:00
Odd min: 5 Close Grip Bench Press
Even min: 3 Weighted Pull-up
(make consistent increases. do not push to failure)
For time:
20 Toes to Bar
20 GHD Sit-ups
20 Weighted Sit-ups
20 Toes to Bar
20 Weighted Sit-ups
20 GHD Sit-ups
20 Toes to Bar
6 rounds for load:
6 Deadlifts
6 Bent Rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good Mornings
(rest 1:00)
(if you set the bar down during a round, start that round over)
_________________________
Weightlifting
Pause Snatch + Snatch
80% 4(1+1)
3-Position Snatch Pull
4×3 -choose weight-
Front Squat
3×5 -choose weight-
GHD Sit-ups
4×10
“A few observation and much reasoning lead to error; many observations and a little reasoning to truth.”
~Alexis Carrel
