CrossFit
For load:
Power Clean 5-5-5-5-5
(add 10lbs/5lbs)
3 rounds for time:
25 Wall Ball Shots 20/14
25 Sit-ups
25 Box Jumps 24/20
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CrossFit Competitor
Power Clean + Push Press (touch and go)
65% 3+3, 3+3, 3+3
70% 3+3, 3+3
75% 3+3
AMRAP 3:00
3 Deficit Handstand Push-ups 6″/4″ + 2 Ring MU
(alternate with partner each set)
For load:
Every 1:00 for 12:00
Min 1: 1 Weighted Pull-up at 90%
Min 2: 1 Weighted Dip at 90%
Min 3: 6 Weighted Pull-ups (choose weight)
Min 4: 6 Weighted Dips (choose weight)
4 rounds for Calories:
:30 Assault Bike
1:00 Rest
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Weightlifting
Push Press
85% 2×1
90% 1×1
95% 1×1
-PR-
Clean High Pull + Clean
80% 1+2, 1+2, 1+2, 1+2
Drop Snatch
4×3 -choose weight-
RDL
4×4 -choose weight-
AMRAP (1:30)
Abmat situps
