CrossFit
For load:
Russian Kettlebell Swing 10-10-10-10
(make consistent increases)
For time:
1000m Row
30 Deadlifts 275/185
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Competitor 1
Every 1:00 for 10:00
1 Power Clean + 1 Clean from blocks at 75%
(based on Power Clean 1RM)
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(add 10lbs/5lbs each set)
AMRAP 3:00
45′ Hand Walk
(alternate attempts with a partner)
For time:
20 Deadlifts 155/105
20 Handstand Push-ups
15 Hang Power Cleans 155/105
15 Box Jump Overs 24/20
10 Shoulder to Overhead 155/105
10 Bar Facing Burpees
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Competitor 2
Every 1:00 for 10:00
1 Power Clean + 1 Clean from blocks at 75%
(based on Power Clean 1RM)
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(add 10lbs/5lbs each set)
AMRAP 3:00
45′ Hand Walk
(alternate lengths with a partner)
For time:
30 Deadlifts 185/125
30 Handstand Push-ups
20 Hang Power Cleans 185/125
20 Box Jump Overs 24/20
10 Shoulder to Overhead 185/125
10 Bar Facing Burpees
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Weightlifting
Deficit Power Snatch
85% 3×1
Deficit Power Clean
85% 3×1
Snatch Push Press
5×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
