CrossFit Competitor
Team Work on Worm
Every 1:00 for 10:00
Odd: 15′ Handwalk + 2 Strict HSPU + 3 HSPU
Even: 5 CTB Pull-ups + 3 T2B + 1 Bar Muscle-up
Power Clean + Clean + Jerk (from blocks below knees)
65% 2+2+2
70% 1+2+2
75% 1+1+2
80% 1+1+1, 1+1+1, 1+1+1
based on C&J 1RM
For time:
1-2-1-2-1
Legless Rope Climb
(alternate with a partner)
3 rounds for total reps:
:30 Ring Muscle-ups
1:30 rest
:15 Strict HSPU
:45 rest
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Weightlifting
Snatch
80% 1×2
85% 2×1
90% 1×1
95% 1×1
Clean & Jerk
80% 1+1
85% 1+1, 1+1
90% 1+1
95% 1+1
Back Squat
75% 3×2
GHD Situps
4×10 -choose weight-
