CrossFit
For load:
Find Clean 1RM
With a partner for time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner rows. 2500m each)
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Competitor 1&2
Jerk
70% 1×3
80% 2×2
85% 1×1
90% 3×1
Every 1:00 for 10:00
1 Power Clean & Push Press at 80%
based on Push Press 1RM
Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
For load:
Find Weighted Bar Dip 1RM
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Weightlifting
Power Snatch + Drop Snatch
80% 1+2, 2+1, 1+2, 2+1
Power Clean + Power Jerk
80% 1+2, 2+1, 1+2
85% 1+1, 1+1
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
