CrossFit
Front Squat
Work to a heavy set of 2
90% of heavy set for 1.1.1.1.1 (rest :20)
80% of heavy set for 1.1.1.1.1 (rest :10)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
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Competitor 1
Every 1:00 for 10:00
1 Split Power Clean from blocks (BK)
(add 10lbs/5lbs each set)
Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1, 1+1
Jerk
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)
“Upside Down Lactic Ladders”
3 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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Competitor 2
Every 1:00 for 10:00
1 Split Power Clean from blocks (BK)
(add 10lbs/5lbs each set)
Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
Jerk
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)
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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Weightlifting
(Rest day for those maxing Wed)
Power Snatch
80% 3×1
Power Clean
80% 3×1
Push Press
4×3 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
