CrossFit
For load:
Every 1:00 for 1:00
1 Bench Press
(add 10lbs/5lbs each set)
For load:
Weighted Push-ups 5-4-3-2-1
(make consistent increases)
“Grace”
For time:
30 Clean & Jerks 135/95
_____________
Competitor 1
Every 1:00 for 10:00
1 Power Clean + 1 Clean from blocks at 80%
(based on Power Clean 1RM)
Clean + Jerk
70% 2+2
75% 1+2
80% 1+1, 1+1, 1+1
Front Squat
75% 1×3
80% 2×2
85% 3×1
For total reps:
Every 1:00 for 10:00
1 Strict HSPU + HSPU
(start every 1:00 with 20 Double Unders)
“Grace”
For time:
30 Clean & Jerks 135/95
_______________
Competitor 2
Every 1:00 for 10:00
1 Power Clean + 1 Clean from blocks (BK) at 80%
(based on Power Clean 1RM)
Clean + Jerk
70% 1+2
75% 1+2
80% 1+2, 1+2
85% 1+2
Front Squat
75% 1×3
80% 2×2
85% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: 15′ Hand Walk + Strict HSPU
Even min: :15 Freestanding Handstand Hold
(start every 1:00 with 20 Double Unders)
“Grace”
For time:
30 Clean & Jerks 135/95
___________
Weightlifting
Deficit Slow Pull + Power Snatch
85% 3x (1+2)
Deficit Slow Pull + Power Clean
85% 3x (1+2)
Snatch Push Press
5×4 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
