CrossFit
For load:
Clean 3-3-2-2-2
(make consistent weight increases each set)
2 rounds for time:
3 Rope Climbs
800m Run
15 Clean & Jerks 135/95
_____________
Competitor 1&2
Push Press + Halting Jerk + Jerk
70% 1+1+1
75% 1+1+1, 1+1+1
80% 1+1+1, 1+1+1, 1+1+1
based on Push Press 1RM
Power Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2
based on Power Clean 1RM
Bench Press
55% 1×10
60% 1×10
65% 3×10
For load:
1.5 Weighted Bar Dips 4-4-4-4
(make consistent weight increases each set)
100 Triceps Press Downs with Red Band
_____________
Weightlifting
Muscle Snatch
4×3 choose weight
Power Clean
85% 4×2
Snatch Deadlift
80% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
