CrossFit
Front Squat
Work to a heavy set of 3
90% of top set for 3×2
80% of top set 2×3
“Power Elizabeth”
For time:
21-15-9
Power Clean 135/95
Ring Dip
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Competitor 1
For load:
Every 1:00 for 10:00
1 Split Power Clean from blocks (BK)
(add 10lbs/5lbs each set)
Power Clean
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery between sets)
Push Press
75% 2×3
85% 3×2
4 rounds for time:
21 Double unders (unbroken)
15 Pull-ups
9 Handstand Push-ups
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Competitor 2
For load:
Every 1:00 for 10:00
1 Split Power Clean from blocks (BK)
(add 10lbs/5lbs each set)
Power Clean
70% 1.1.1.1.1 (rest :10 between reps)
75% 1.1.1.1.1 (rest :10 between reps)
80% 1.1.1 (rest :10 between reps)
85% 1.1.1 (rest :10 between sets)
(full recovery between sets)
Push Press
80% 1×3
90% 3×1
For time:
27-21-15-9-6
Handstand Push-ups
Calories on The Assault Bike
GHD Sit-ups
Box Jumps 24/20
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Weightlifting
Block Power Snatch
90% 2×1
85% 3×1
Block Power Clean
90% 2×1
85% 3×1
Snatch Push Press
4×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
