CrossFit
For load:
Hang Power Clean (AK) 5-5-5-5-5
(make consistent increases)
3 rounds for reps + calories:
1:00 Assault Bike
1:00 Russian Kettlebell Swings 70/44
1:00 Double unders
1:00 Rest
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Competitor 1
For load:
Power Clean (floating) 5-5-5-5-5
(make consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 3 Weighted Bar Dips
Even min: 3 Weighted Pull-ups
(make consistent increases)
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups
_____________
Competitor 2
For load:
Power Clean (floating) 5-5-5-5-5
(make consistent increases)
For load:
Every 1:00 for 10:00
Odd min: 3 Weighted Bar Dips
Even min: 3 Weighted Pull-ups
(make consistent increases)
For time:
35 Thrusters 45/35
8/6 Ring Muscle-ups
25 Thrusters 95/65
8/6 Ring Muscle-ups
15 Thrusters 135/95
8/6 Ring Muscle-ups
5 Thrusters 175/115
8/6 Ring Muscle-ups
_____________
Weightlifting
Power Snatch + Drop Snatch
90% 4(2+1)
Power Clean + Push Press
90% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“A lifetime of training for just ten seconds.”
~Jesse Owens
~Jesse Owens
