CrossFit
5 rounds for load:
4 Bench Press + 4 Plyo Push-ups
(start a round every 2:00)
For time:
Rope Climb 1-1-1-1-1
(alternate reps with a partner)
20 rounds for time:
1 DBall Over the Shoulder 150/80
2 Handstand Push-ups
3 Wall Ball Shots 20/14
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Competitor 1
Every 1:00 for 10:00
1 CleanJerk at 70%
(based on C&J 1RM)
Pause Clean (:02 BK) + Pause Jerk (:02)
70% 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
4 rounds for load:
3 Front Squats + 5 Russian Curls
(start a round every 2:00)
AMRAP 15:00
21 Calorie Row
15 Wall Ball Shots 20/14
9 HSPU
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Competitor 2
Every 1:00 for 10:00
1 CleanJerk at 70%
(based on C&J 1RM)
Pause Clean (:02 BK) + Pause Jerk (:02)
70% 2+2
75% 1+2
80% 1+1, 1+1, 1+1
85% 1+1
4 rounds for load:
3 Front Squats + 5 Russian Curls
(start a round every 2:00)
AMRAP 15:00
21 Calorie Row
15 Wall Ball Shots 20/14
9 Deficit HSPU 6″/4″
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Weightlifting
Slow Block Pull + Power Snatch
85% 3x (1+2)
Slow Block Pull + Power Clean
85% 3x (1+2)
Snatch Push Press
5×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
