CrossFit
For load:
Weighted Push-ups 7-5-5-3-3-3
(make consistent increases)
4rounds for time:
400m Run
50 Double unders
(rest 1:00)
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch
(add 10lbs/5lbs each set)
3 rounds:
45′ Overhead Walking Lunge 45/35 (plate)
(rest as needed between rounds)
AMRAP 8:00 (85% effort)
10 Hang Power Clean 135/95
20 Wall Ball Shots 20/14
10 rounds for calories:
:30 Row
:30 Rest
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch
(add 10lbs/5lbs each set)
3 rounds:
45′ Overhead Walking Lunge 45/35 (plate)
(rest as needed between rounds)
AMRAP 8:00 (85% effort)
10 Hang Power Clean 135/95
20 Wall Ball Shots 20/14
10 rounds for calories:
:30 Assault Bike
:30 Rest
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Weightlifting
Split Jerk Drills
(15 mins)
Hang Power Snatch + Power Snatch
85% 4(1+1)
Power Clean + Push Press + Jerk
85% 4(1+1+2)
Snatch Push Press
Work up to Heavy Triple
3 rounds (choose weight)
10 GHD Situps
10 Weighted Dips
10 DB Lateral Raises
“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
~Henry Wadsworth Longfellow
