CrossFit
For load:
Thruster 3-2-2-1-1-1
(make consistent increases)
For time:
75 Double unders
50 Sit-ups
25 Pull-ups
100 Double unders
75 Sit-ups
50 Pull-ups
75 Double unders
50 Sit-ups
25 Pull-ups
_________________
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Snatches from the blocks (BK)
(make consistent increases)
Every 1:00 for 10:00
2 Back Squats at 70%
3 rounds for Reps + Calories:
:30 Power Cleans 135/95
:30 Assault Bike
:30 Power Clean 155/105
:30 Assault Bike
:30 Power Clean 185/125
:30 Assault Bike
(rest 3:00 between rounds)
___________________
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Snatches from the blocks (BK)
(make consistent increases)
Every 1:00 for 10:00
2 Back Squats at 70%
3 rounds for reps: (two scores: Box Jumps and PC)
:30 Power Cleans 185/125
:30 Over The Box Jumps 24/20
:30 Power Clean 205/135
:30 Over The Box Jumps
:30 Power Clean 225/155
:30 Over The Box Jumps
(rest 3:00 between rounds)
30:00 Sustained Monostructural Conditioning at Low Intensity
_________________
Weightlifting
Block Snatch (BK)
80% 5×2
(No more than 2:00 rest)
Snatch High Pull
4×4 -choose weight-
Front Squat
70% 4×5
GHD Sit-ups
4×10 -choose weight-
“Let me embrace thee, sour adversity, for wise men say it is the wisest course.”
~William Shakespeare
