CrossFit
5 rounds for load:
1 Power Clean + 1 Front Squat + 1 Push Jerk
(consistent increases. rest as needed)
“Tabata something else”
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air Squat
(score is total of lowest set on each exercise)
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Competitor 1
Every 1:00 for 10:00
2 Power Snatch from blocks (BK) at 70%
Snatch
70% 1×1
75% 2×1
80% 3×1
For time:
1 Legless Rope Climb
35 Double unders
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb
3 rounds for time:
7 Front Squats 155/105
400m Run
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Competitor 2 (Advanced)
Every 1:00 for 10:00
2 Power Snatch from blocks (BK) at 70%
Snatch
70% 1×1
75% 2×1
80% 3×1
For time:
35 Double unders
21 GHD Sit-ups
2 Legless Rope Climbs +1 Rope Climb
28 Double unders
15 GHD Sit-ups
1 Legless Rope Climbs +1 Rope Climb
21 Double unders
9 GHD Sit-ups
1 Rope Climb
3 rounds for time:
7 Front Squats 205/135
400m Run
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Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1
-then-
2x(1+1) at -5kg
Power Clean + Clean
Work up to Heavy 1+1
-then-
2x(1+1) at -5kg
Back Squat
75% 3×5
70% 1×8
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
