CrossFit
For load:
Every 1:00 for 10:00
2 Power Cleans + 1 Push Press
(make consistent increases)
For time:
400m Run
21 Toes to Bar
21 Box Jumps 24/20
400m Run
15 Toes to Bar
15 Box Jumps
400m Run
9 Toes to Bar
9 Box Jumps
_______________
Competitor 1&2
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
For load:
Every 1:00 for 10:00
2 Power Cleans from blocks (BK)
Add 10lbs/5lbs each set
Bench Press
Find 3RM
2×2 at 90% of 3RM
2×2 at 80% of 3RM
For time:
50 Strict Handstand Push-ups
_______________
Weightlifting
Power Snatch
80% 3×1
Power Clean
80% 3×1
Snatch Pull
80% 4×2
Barbell Situps
4×5 -choose weight-
