CrossFit
For load:
Power Clean + Push Press
3+3, 2+2, 2+2, 1+1, 1+1, 1+1
(make consistent increases)
With a partner for time:
100 Pull-ups
200 Kettlebell Swings 53/35
300 Double unders
(Pet Rock format)
______________
Competitor 1&2
1 Push Press + 1 Pause Jerk + 1 Jerk
Work to a Max Set
1+1+1, 1+1+1 at 90% of Max Set
1+1+1, 1+1+1 at 80% of Max Set
For load:
Every 1:00 for 10:00
2 Hang Power Cleans
Add 10lbs/5lbs each set
Bench Press
80% 2×2
85% 1×1
90% 2×2
5 rounds for total reps:
Strict Handstand Push-ups
(rest :30)
50 Band Pulls
(red band)
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Weightlifting
Power Snatch
80% 2×2
85% 3×2
Power Clean + Power Jerk
80% 1+2, 2+1
85% 1+2, 1+1, 1+1
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
