CrossFit
For load:
Kettlebell Swing 8-8-8-8-8
(make consistent increases)
6 rounds for time:
1 Rope Climb
200m Run
(alternate with a partner)
For time:
3-6-9-12-9-6-3
Toes to Bar
(alternate sets with a partner)
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Competitor 1
Every 1:00 for 10:00
1 Clean from blocks at 75%
(based on C&J 1RM)
Every 1:00 for 10:00
1 Pause Jerk at 75%
(based on C&J 1RM)
Front Squat + Clean + Jerk (start from rack)
70% 2+1+2
2 Waves:
75% 1+1+1
80% 1+1+1
85% 1+1+1
AMRAP 7:00
7 Power Snatches 95/65
21′ Hand Walk
7 Burpees
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Competitor 2
Every 1:00 for 10:00
1 Clean from blocks at 75%
(based on C&J 1RM)
Every 1:00 for 10:00
1 Pause Jerk at 75%
(based on C&J 1RM)
Front Squat + Clean + Jerk (start from rack)
75% 2+1+2
2 Waves:
80% 1+1+1
85% 1+1+1
90% 1+1+1
For time:
10′-20′-30′-40′-50′-40′-30′-20′-10′
Hand Walking (unbroken)
(alternate with a partner)
For time:
30 Power Snatch 95/65
10 Handstand Push-ups
20 Power Snatch
20 Handstand Push-ups
10 Power Snatch
30 Handstand Push-ups
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Weightlifting
Power Snatch
85% 3×1
Power Clean
85% 3×1
Snatch Push Press
5×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
