CrossFit
For load:
Power Clean 4-4-4-4-4
(add 10lbs/5lbs each set)
“Double Tabata”
8 rounds:
:20 DBall Over the Shoulder 150/80
:10 Rest
:20 Push-ups
:10 Rest
(score is combined lowest score from each exercise)
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CrossFit Competitor
Power Clean + Push Press (t&g)
70% 3+3
75% 2+2
80% 1+1, 1+1
Power Clean & Push Press (t&g)
70% 1×3
75% 1×2
80% 2×1
65% 1×5+
AMRAP 5:00
3 Ring Muscle-ups + 3 Deficit HSPU 6/4
(alternate with a partner each set)
For load:
Every 1:00 for 10:00
Odd: 3 Weighted Pull-ups
Even: 6 Weighted Dips
6 rounds for Calories:
:20 Assault Bike
:40 Rest
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Weightlifting
Snatch High Pull + Snatch
75% 1+2, 1+2, 1+2, 1+2, 1+2
Push Press + Power Jerk + Split Jerk
80% 1+1+1, 1+1+1, 1+1+1, 1+1+1, 1+1+1
Drop Snatch
4×3 -choose weight-
AMRAP (1:30)
Abmat situps
