CrossFit
For load:
Every 1:00 for 10:00
1 Clean (full)
(make consistent increases)
3 rounds for total reps:
1:00 Assault Bike for Calories
1:00 Ring Push-ups
1:00 Toes Through Rings
1:00 Wall Ball Shots 20/14
1:00 Rest
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Competitor 1
Every 1:00 for 10:00
2 Snatch Push Press + 1 Drop Snatch at 70%
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
For total reps:
Every 1:00 for 10:00
1 T2B + 1 CTB + 1 Bar Muscle-up (unbroken)
(start every minute with 20 double unders)
4 rounds for time:
2 Rope Climbs
400m Run
6 Front Squats 185/125
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Competitor 2
Active Recovery (following Best of AZ Comp)
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Weightlifting
Snatch
85% 3×2
80% 1×2
Snatch Pull
110% 4×3
Back Squat
85% 3×4
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
