CrossFit
For load:
Push Press 5-5-3-3-3
(rest as needed)
AMRAP 12:00
1 Rope Climb
2 Wall Walks
3 Burpee Box Jumps 24/20
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CrossFit Competitor
Front Squat + Jerk
70% 2+2
75% 2+2
80% 2+2, 2+2, 2+2
Based on C&J 1RM
Jerk
85% 5×1
For total reps:
Every 1:00 for 20:00
Odd min: 2 Power Snatches at 75%
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
For load:
Bent Dumbbell Row 8-8-8-8-8
(rest as needed)
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Weightlifting
Snatch
75% 2×3
80% 4×2
Clean + Jerk
70% 2+2, 2+2
80% 2+1, 2+1, 2+1
Clean Deadlift (5sec)
100% 5×3
Press
4×5 -choose weight-
GHD Sit-up
4×10 -choose weight-
