CrossFit
4 rounds for time:
500m Row
(rest 3:00)
_____________
Competitor 1
Jerk
75% 2×2
80% 2×1
85% 1×1
90% 3×1
Power Clean from blocks (BK)
70% 1×3
80% 2×2
90% 3×1
Push Press
70% 1×3
80% 2×2
90% 3×1
For time:
20 Med Ball Sit-ups 20/14
20 Toes to Bar
20 Russian Twists 20/14
20 Leg Throw downs
______________
Competitor 2
Jerk
70% 2×3
75% 2×2
80% 3×1
For total reps
Every 1:00 for 10:00
Odd min: 2 Hang Power Cleans (BK) at 70%
Even min: Strict Toes to Bar
(choose reps prior to start. unbroken)
Push Press
70% 2×3
80% 3×2
For time:
20 GHD Sit-ups
20 Handstand Push-ups
20 Toes to Bar
20 Russian Twists 20/14
________________
Weightlifting
Power Snatch
85% 4×2
Power Clean
85% 4×2
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
