CrossFit
For load:
Every 1:00 for 10:00
1 Power Clean & Push Press
(make consistent increases)
AMRAP 10:00
7 Deadlifts 225/155
7 Box Jumps 24/20
7 Handstand Push-ups
7 Kettlebell High Pulls 53/35
7 Burpee Pull-ups
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Pause Jerk (:03)
Add 10lbs/5lbs each set
Power Clean from blocks (BK)
Work to a 2RM
2×2 at 90% of 2RM
2×3 at 80% of 2RM
Bench Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5
5 rounds for total reps:
Strict Handstand Push-up
(rest 1:00)
For load:
Bent Lateral Raise 10-10-10
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Weightlifting
Power Snatch + Drop Snatch
80% 2+1, 1+2, 2+1
85% 1+1, 1+1
Power Clean + Power Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 1+1
Snatch Deadlift (slow)
90% 4×3
Snatch Push Press
4×5 -choose weight-
Barbell Situps
4×5 -choose weight-
