CrossFit
For load:
Weighted Push-up 5-5-3-3-3
(add 10lbs/5lbs each set)
With a partner for time:
30 DBall Over the Shoulder 150/80
60 Pull-ups
90 Russian Kettbell Swings 70/44
120 Ball Slams 20/14
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
With a partner for time:
50 Chest to Bar Pull-ups
40 Alternating Box Jumps 24″
30 Dumbbell Squat Cleans 55/35
20 Synchronized plate OHS 45/35
5 rounds for time:
1 Legless Rope Climb
2 Kettlebell Snatches (each arm) 70/53
3 Ring Muscle-ups
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Weightlifting
Power Snatch
85% 3×2
90% 2×1
Power Clean + Push Press
85% 2+1, 2+1, 1+1
90% 1+1, 1+1
Front Squat
85% 4×2
Back Extensions
4×10 -unweighted-
GHD Sit-ups
4×10 -unweighted-
