CrossFit
5 rounds for load:
Turkish Get Up
(consistent increases. rest as needed)
For time:
50 Russian Kettlebell Swings 70/44
50 Burpees to a plate (45lbs)
50 Steps Walking Lunges
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Competitor 1
Every 1:00 for 10:00
2 Push Presses at 70%
Jerk
70% 1×1
75% 2×1
80% 3×1
For time: (9:00 cap)
3-5-3-7-3-5-3
Hang Power Clean 135/95
Ring Dip
Box Jump 24/20
For total reps:
Every 1:00 for 12:00
Odd min: 1 Strict Pull-up + Pull-ups
Even min: 1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)
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Competitor 2 (Advanced)
Every 1:00 for 10:00
2 Push Presses at 70%
Jerk
70% 1×1
75% 2×1
80% 3×1
For time: (9:00 cap)
1-3-1-5-1-3-1
Hang Power Cleans 205/135
Ring Muscle-ups
Box Jumps 30/24
For total reps:
Every 1:00 for 20:00
Odd min: 2 Strict Pull-ups + Pull-ups
Even min: 2 Strict Deficict HSPU + Defecit HSPU 6″/4″
(choose reps prior to start. unbroken)
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Weightlifting
Block Power Snatch
80% 2×2
85% 2×2
Power Jerk + Split Jerk
80% 2+1, 1+2, 1+1
85% 1+2, 1+2
Deficit Snatch Pull (2″-3″)
100% 4×4
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
