CrossFit
For load:
Weighted Bar Dips 8-8-8-8-8
(rest as needed)
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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CrossFit Competitor
Power Clean + Push Press
75% 2+2
80% 2+2, 2+2
85% 1+2, 1+2, 1+2
based on Push Press 1RM
Close Grip Bench
65% 1×5
70% 1×5
75% 3×5
For total reps:
Every 1:00 for 16:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 1 strict rep)
(choose reps prior to start. unbroken)
For time:
150 Double unders
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Weightlifting
Power Clean + Push Press
70% 2+2, 2+2
75% 2+2
80% 2+2, 2+2
85% 1+1, 1+1, 1+1
Jerk
70% 1×3
75% 2×2
80% 1×1
85% 3×1
Barbell Sit-up
4×7
