CrossFit
For load:
Weighted Pull-up 3-2-2-1-1-1
(rest as needed)
5 rounds for time:
1 Rope Climb
15 Wall Ball Shot 20/14
300m Row
15 Ball Slams 20/14
1 Wall Walk
(rest 1:00)
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CrossFit Competitor
Front Squat + Jerk
70% 2+2, 2+2
75% 2+1, 2+1
80% 1+1, 1+1, 1+1
Based on Jerk 1RM
For total reps:
Every 1:00 for 20:00
Odd min: 2 Power Snatches at 70%
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
10 rounds for load:
20yrd Dogsled Push
(rest as needed)
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Weightlifting
Snatch
75% 2×3
80% 3×2
Clean + Jerk
70% 2+2,2+2
80% 2+1,2+1,2+1
Snatch Deadlift(slow 5sec)
90% 4×3
Press
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
