CrossFit
For load:
Push Press 3-3-2-2-2
(make consistent increases)
For time:
40 Pull-ups
30 Clean & Jerks 115/75
20 Bar Facing Burpees
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Competitor 1
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Snatch + 1 Overhead Squat
(make consistent increases)
For load:
Back Squat 8-8-8-8-8
*follow each set with 3 Glute-Ham Raises
3 rounds for time:
500m Row
400m Run
50 Double unders
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Competitor 2
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Snatch + 1 Overhead Squat
(make consistent increases)
For load:
Back Squat 8-8-8-8-8
*follow each set with 3 Glute-Ham Raises
5 rounds for load:
5 Rollouts + 5 Barbell Sit-ups
(make consistent increases)
5 rounds for time:
500m Row
400m Run
50 Double unders
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Weightlifting
Snatch
80% 3×1
Clean + Jerk
80% 3(1+1)
Back Squat
80% 4×2
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“Have patience with all things, But, first of all with yourself.”
~Saint Francis de Sales
~Saint Francis de Sales
