CrossFit
For load:
Every 1:00 for 10:00
2 Hang Power Clean
(make consistent increases)
10 rounds for calories + reps:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
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Competitor 1
For load:
Every 1:00 for 10:00
2 Clean from blocks (BK)
(add 10lbs/5lbs each set)
Deadlift
Build to a heavy set of 3
3 rounds for time:
200m Farmers Walk 70/53
50m Walking Lunge
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Competitor 2
10 rounds:
:30 Run
:30 Recovery
(pace to cover the same distance every round)
For load:
Every 1:00 for 10:00
1 Snatch + 1 Hang Snatch + 1 Snatch
(add 10lbs/5lbs each set)
For load:
Synch Deadlift 12-9-6-3
(make consistent increases)
2 rounds for time:
50′ Axle Bar Overhead Walking Lunge 90/70
25 Over the Box Jump (hands may touch box) 24/20
50′ Axle Bar Overhead Walking Lunge
25 Burpee to a 6″ reach
50′ Axle Bar Overhead Walking Lunge
25 Russian Kettlebell Swings 70/53
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Weightlifting
Every 1:30 for 15:00
NHNF Clean + Jerk (2+1)
(moderate load)
Floating Clean Pulls
90% 5×4
CAT Front Squat (:03 eccentric/explosive concentric)
75% 3×2
“My advice to you is not to inquire why or whither, but just enjoy your ice cream while it’s on your plate.”
~Thornton Wilder
