CrossFit
For load:
Every 1:00 for 10:00
3 Power Cleans
(make consistent increases)
Weighted Bar Dips
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with 1 rope climb
AMRAP 10:00
10 Burpees
:20 L-Sit Hold
10 Box Jumps
:20 Plank Hold
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Competitor 1
Hang Snatch High Pull
4×4 -moderate load-
Snatch + Hang Snatch (AK)+ Overhead Squat
Build to a heavy set of 1+1+1
90% of heavy set: Snatch 3×2
Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2
4 rounds for time:
500m Row
(rest 3:00)
*25 Sit-ups during rest
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Competitor 2
Hang Snatch High Pull
4×4 -moderate load-
Snatch + Hang Snatch (AK) + Overhead Squat
Build to a heavy set of 1+1+1
90% of heavy set: Snatch 3×2
Snatch Pull
4×2 -choose weight-
Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2
4 rounds for calories
3:00 Assault Bike
(rest 3:00)
*25 GHD Sit-ups during rest
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Weightlifting
Power Snatch + Snatch
80% 4(1+1)
Snatch High Pull
3×3 -choose weight-
Pause Front Squat
65% 4×3
GHD Sit-ups
4×10 -choose weight-
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill
