CrossFit
For load:
Power Clean 4-4-3-3-3
(add 10lbs/5lbs each set)
AMRAP 9:00
7 Box Jumps 24/20
9 Wall Ball Shots 20/14
11 Push-ups (hand release)
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CrossFit Competitor
Hang Power Clean + Thruster
70% 3+3
75% 2+2
80% 2+2
85% 1+1, 1+1, 1+1
based on Thruster 1RM
Power Clean & Push Press
75% 1×3
80% 2×2
85% 3×1
65% 1×5+
based on Push Press 1RM
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)
5 rounds for time:
12 Calories on Assault Bike
9 CTB Pull-ups
6 Handstand Push-ups
(each exercise unbroken)
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Weightlifting
Snatch High Pull + Snatch
70% 1+2, 1+2, 1+2, 1+2, 1+2
Push Press + Power Jerk + Split Jerk
75% 1+1+1, 1+1+1, 1+1+1, 1+1+1, 1+1+1
Drop Snatch
4×2 -choose weight-
AMRAP (1:30)
Abmat situps
