CrossFit
5 rounds for load:
3 Power Clean
3 Box Jump 24/20
(rest 1:30)
5 rounds for load:
3 Bench Press
3 Plyo Push-ups
(rest 1:30)
For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
30 Burpees
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CrossFit Competitor
For time:
30 Double unders (unbroken)
20 Burpees (6″ above reach)
50 Double unders (unbroken
20 Burpees (6″ above reach)
30 Double unders (unbroken)
For time:
500m Row
250m Row
750m Row
250m Row
500m Row
(alternate with a partner)
For time:
30 Double unders (unbroken)
20 Burpees (6″ above reach)
50 Double unders (unbroken
20 Burpees (6″ above reach)
30 Double unders (unbroken)
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Weightlifting
Power Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
Power Clean
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
Back Squat
85% 1×1
90% 1×1
95% 1×1
PR
GHD Sit-ups
4×10 -choose weight-
