CrossFit
For load:
Power Clean 3-2-2-1-1-1
(add 10lbs/5lbs)
6 rounds for time:
400m Run
(relay with a partner)
_____________
CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Push Press
(add 10lbs/5lbs each set)
AMRAP 7:00
5 Strict Handstand Push-ups
1 Legless Rope Climb
5 Power Cleans 185/125
For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict HSPU + HSPU
Even min: 3 Ring Muscle-ups + Ring Dips
(start every min. with 20 double unders)
4 rounds for total calories:
:30 Assault Bike
1:00 Rest
______________
Weightlifting
Power Snatch
75% 4×3
Power Clean
75% 4×3
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”
~Ulysses S. Grant
