CrossFit
For load:
Power Clean 5-3-3-2-2-2
(make consistent increases)
AMRAP 10:00
40yrd Walking Lunge
80yrd Farmers Walk 70/53
160yrd Shuttle Run
For time:
250m Row
(rest 3:00)
250m Row
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Competitor 1
Push Press
65% 1×5
70% 1×5
75% 1×3
80% 1×3
Power Clean
70% 2×3
80% 3×2
Bench Press
60% 1×8
65% 1×8
70% 1×5
75% 1×5
80% 1×5
For total reps:
Every 1:00 for 12:00
Odd min: Strict Pull-ups
Even min: Strict Handstand Push-ups
(start every min with 20 DU. Choose reps prior. unbroken)
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Competitor 2
Drill
Jerk in split 3-2-2-1-1-1
(load is not the priority)
For time:
10-20-30-40-50
Double unders (unbroken)
For load:
Every 1:00 for 10:00
1 Pause Jerk (:02)
(add 10lbs/5lbs each set)
For time:
50-40-30-20-10
Double unders (unbroken)
Power Clean
3 Waves:
75% 1×2
80% 1×2
85% 1×1
90% 1×1
(rest as needed)
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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 Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Growth itself contains the germ of happiness. “
~Pearl S. Buck
~Pearl S. Buck
