CrossFit
For load:
Power Snatch 5-3-3-2-2-2
(make consistent increases)
For load:
Weighted Bar Dip 7-5-5-3-3-3
(make consistent increases)
For time:
30 Calories on The Assault Bike
50 Burpees to a Plate
70 Russian Kettlebell Swings 70/53
90 Sit-ups
__________________
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Jerks
(add 10lbs5lbs each set)
For total reps:
Every 1:00 for 10:00
1 Strict Handstand Push-ups + Handstand Push-ups
(start every minute with 20 double unders)
For time:
18-15-12-9
Dumbbell Thruster 50/35
GHD Sit-up
__________________
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Jerks
(add 10lbs5lbs each set)
For total reps:
Every 1:00 for 10:00
3 Strict Handstand Push-ups + Handstand Push-ups
(start every minute with 20 double unders)
At a moderate pace:
2k Row
For time:
18-15-12-9
Dumbbell Thruster 50/35
GHD Sit-up
____________________
Weightlifting
Split Jerk Drills
(15 mins)
Hang Power Snatch + Power Snatch
85% 4(1+1)
Power Clean + Push Press + Jerk
85% 4(1+2+2)
Snatch Push Press
Work to a Heavy Triple
3 rounds (choose weight)
10 GHD Sit-ups
10 Weighted Dips
10 DB Lateral Raises
“A man paints with his brains and not with his hands.”
~Michelangelo
~Michelangelo
