CrossFit
For load:
Clean 3-2-2-1-1-1
(rest as needed)
8 rounds for time: (teams of 4)
40yrds Prowler Push 180/135
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each set)
Back Squat
75% 1.1.1.1.1 (rest :10 between reps)
(full recovery)
80% 1.1.1.1.1 (rest :10 between reps)
(full recovery)
85% 1.1.1.1.1 (rest :10 between reps)
(rack the weight during :10 rest)
5 Attempts for max distance:
Standing Triple Jump
5 rounds for time:
10 Burpees to a plate
15 10′ Wall Ball Shot 20/14
10 Toes to Bar
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Weightlifting
Hang Snatch (below knee)
70% 2×4
75% 3×3
Hang Clean (above knee)
80% 4×2
Jerk
75% 4×3
Press
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
