CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
For time:
30 Calories on the Assault Bike
20 Double unders
30 Pull-ups
20 Double unders
30 Box Jumps
20 Double unders
30 Handstnstand Push-ups
20 Double unders
30 Burpees to a Plate
____________
Competitor 1
For load:
Every 1:00 for 10:00
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
For load:
Back Squat 5-5-5-5-5
*follow each set with 3 Glute-Ham Raises
For time:
400m Run
21 Toes to Bar
400m Run
15 Toes to Bar
400m Run
9 Toes to Bar
45 Double unders
____________
Competitor 2
For load:
Every 1:00 for 10:00
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
For load:
Back Squat 5-5-5-5-5
*follow each set with 3 Glute-Ham Raises
3 rounds for load:
10 Rollouts + 10 Barbell Sit-ups
(make consistent increases)
3 rounds at 2k pace:
750m Row
(rest 1:30)
____________
Weightlifting
Power Snatch + Drop Snatch
85% 4(2+1)
Power Clean + Push Press
85% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“I always knew I was a star And now, the rest of the world seems to agree with me.”
~Freddie Mercury
~Freddie Mercury
