CrossFit
5 rounds for load:
3 Bench Press + 5 Plyo Push-ups
(start a round every 2:00)
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternate with a partner)
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Competitor 1
For load:
Every 1:00 for 10:00
2 Push Press + 1 Pause Jerk (:03)
(add 10lbs/5lbs each set)
Power Clean + Hang Clean + Jerk
75% 1+1+2
80% 1+1+2
85% 1+1+1, 1+1+1, 1+1+1
(Based on Power Clean 1RM)
20 rounds for time of:
5 Wall ball shots (20/14)
3 Handstand push-ups
1 Power Clean (185/125)
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Competitor 2
For load:
Every 1:00 for 10:00
2 Push Press + 1 Pause Jerk (:03)
(add 10lbs/5lbs each set)
Power Clean + Hang Clean + Jerk
75% 1+1+2
80% 1+1+2
85% 1+1+1, 1+1+1
90% 1+1+1
(Based on Power Clean 1RM)
“Holleyman”
30 rounds for time of:
5 Wall ball shots (20/14)
3 Handstand push-ups
1 Power Clean (225/155)
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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-
