CrossFit
For load:
Bench Press 6-6-6-6-6
*follow each set with 1 rope climb
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternating with a partner. both athletes row every distance)
___________
Competitor 1
For load:
Every 1:30 for 12:00
1 Slow Snatch Pull (:05 to hip) + 1 Snatch + 1 Overhead Squat
(make consistent increases)
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
At a moderate load:
Romanian Deadlift 4-4-4-4 (tempo 3131)
(make consistent increases. movement is the priority)
At 2k pace:
1500m Row
___________
Competitor 2
For load:
Every 1:30 for 12:00
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
(make consistent increases)
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
At a moderate load:
Romanian Deadlift 4-4-4-4 (tempo 3131)
(make consistent increases. movement is the priority)
2 rounds at 2k pace:
1500m Row
(rest 3:00)
____________
Weightlifting
Snatch
80% 3×1
Clean + Jerk
80% 3(1+1)
Front Squat
80% 4×2
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“The true measure of a man is how he treats someone who can do him absolutely no good.”
~Samuel Johnson
~Samuel Johnson
