CrossFit
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
__________________
CrossFit Competitor
For load:
Ever 1:00 for 10:00
1 Overhead Squat
(add 10lbs/5lbs each set)
AMRAP 3:00
Strict Handstand Push-ups
(alternate every rep with a partner)
AMRAP 10:00
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Snatch 210/120
___________________
Weightlifting
Snatch
80% 2×3
85% 3×2
Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+1, 1+1
Snatch Pull
100% 2×3
105% 2×3
Press (Behind neck)
4×5 -choose weight-
Strict T2B
3×10
“Iron sharpens iron”
