CrossFit
For load:
Clean 2-2-2-2
(make consistent weight increases each set)
With a partner for time:
100 Burpees to a plate
200 Wall Ball Shots 20/14
300 Double unders
(share work anyhow)
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Competitor 1&2
Push Press + Halting Jerk + Jerk
70% 2+2+2
75% 2+1+2
80% 1+1+1
85% 1+1+1, 1+1+1
based on push press 1RM
Every 1:00 for 10:00
2 Power Cleans from blocks @ 80% (BK)
based on power clean 1RM
Bench Press
55% 1×8
60% 1×8
65% 1×8
70% 2×8
For load:
1.5 Weighted Bar Dips 3-3-3-3
(make consistent weight increases each set)
100 Triceps Press Downs with Red Band
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Weightlifting
Power Snatch + Drop Snatch
80% 2+1, 2+1, 2+1, 2+1
Power Clean + Jerk Dip
80% 2+1, 2+1, 2+1, 2+1
Snatch Deadlift
80% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
