CrossFit
Bench Press
Build to a heavy set of 8
90% of heavy set: 10.8.6
3 rounds for time:
7 Deadlifts 225/155
21 Sit-ups
7 Deadlifts
14 Toes to bar
7 Deadlifts
7 Parallette Pass Throughs
____________________
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Back Squat
75% 2×3
85% 3×2
AMRAP 15:00
45′ Walking Lunge
15 GHD Sit-ups
5 Strict Handstand Push-ups
15 Calories on the Rower
45′ Hand Walk
_____________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Back Squat
70% 1×5
75% 1×4
80% 1×3
85% 1.2.1.2.1
AMRAP 15:00
45′ Walking Lunge
15 Parallette Pass Throughs
15 Calories on The Rower
15 Strict Handstand Push-ups
15 Calories on the Assault Bike
45′ Hand Walk
______________________
Weightlifting
NHNF Snatch + NF Snatch
75% 6(2+1)
NHNF Clean + NH Clean + Jerk
75% 6(2+1+1)
NF Drop Snatch + Drop Snatch
4(1+1) -choose weight-
Strict Pull-ups
4x AMRAP
Bulgarian Split Squats
3×10 -choose weight-
* NHNF – No Hook, No Feet
*NF – No Feet
“The smart learn from their mistakes, the wise learn from the mistakes of others”
