CrossFit
For load:
Power Clean 3-2-2-1-1-1
(make consistent increases)
For time:
1:00 L-Sit Hold
100 Wall Ball Shots 20/14
1:00 L-Sit Hold
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Competitor 1
Push Press
70% 2×5
80% 3×3
Power Clean
75% 1×5
80% 1×3
85% 3×2
Bench Press
65% 1×8
70% 1×8
80% 1×5
85% 1×3
3 Ladders for total reps:
Strict Pull-ups
(work up by 1’s until you fail. start back at 1 and work up two more times)
For time:
Strict Handstand Push-ups
(same number as your total pull-ups)
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Competitor 2
Drill
Tall Jerk 1-1-1-1-1
(load is not the priority)
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Jerk Dip + 1 Jerk
(make consistent increases)
Power Clean
2 waves:
75% 1×2
80% 1×2
85% 1×2
(rest as needed)
For time:
Hang Power Clean
65% 3×5
55% 2×10
45% 1×20
(each set unbroken. drop bar between sets)
Independent Session
20-40min Sustained Work at 70% MHR
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Weightlifting
Hang Power Snatch (BK) + Snatch
4(1+1) -choose weight-
Pause Jerk + Jerk
Work up to Heavy 1+1
-then-
2(1+1) @ 90% of Heavy Set
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“There are no strangers here; Only friends you haven’t yet met.”
~William Butler Yeats
~William Butler Yeats
