CrossFit
For load:
Bench Press 4-4-4-4-4
*follow each set with 1 rope climb
For time:
30 Calorie Row
20 Pull-ups
30 Ball Slams 20/14
20 Walking Lunges (steps each leg)
30 Toes to Bar
20 Box Jumps 24/20
30 Kettlebell Swings 53/35
20 GHD Sit-ups
30 Air Squats
20 Burpees
_____________
Competitor 1
Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increses)
For load:
Back Squat 2-2-2-2-2
*follow each set with Glute-Ham Raises
At 2k pace
750m Row
(rest 2:00)
500m Row
(rest 1:00)
250m Row
(rest 1:00)
750m Row
______________
Competitor 2
Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increases)
For load:
Back Squat 2-2-2-2-2
*follow each set with Glute-Ham Raises
At 2k pace
1000m Row
(rest 2:00)
750m Row
(rest 1:30)
500m Row
(rest 1:00)
250m Row
(rest 1:00)
1000m Row
_______________
Weightlifting
Snatch
85% 5×1
Snatch Pull
4×2 -choose weight-
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“Success is not final, failure is not fatal: it is the courage to continue that counts.”
~Winston Churchill
~Winston Churchill
