CrossFit
For load:
Bench Press 5-3-3-2-2-2
(make consistent increases)
AMRAP 3:00
1 Power Clean 135/95
1 Hang Clean
1 Shoulder to Overhead
(rest 3:00)
AMRAP 3:00
5 Power Clean 135/95
5 Hang Clean
5 Shoulder to Overhead
(rest 3:00)
AMRAP 3:00
9 Power Clean 135/95
9 Hang Clean
9 Shoulder to Overhead
__________________
Competitor 1
At a moderate load:
Press in Split 5-5-5-5-5
(movement is the priority)
5 rounds for load:
2 Front Squat + 2 Jerk
(make consistent increases)
For time:
35 Weighted Sit-ups 25lbs
35 Toes to Bar
For time:
21-15-9
Deadlift 185/125
Overhead Squat 135/95
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Competitor 2
At a moderate load:
Push Press (rebounding) 5-5-5-5-5
(make consistent increases)
5 rounds for load:
1 Thruster + 1 Front SquatJerk + 1 Front Squat & Jerk
(make consistent increases)
3 rounds at a moderate load:
8 Bulgarian Split Squats (each leg)
8 Single leg RDL’s (each leg)
(rest as needed)
For time:
3:00 Handstand Hold
100 Air Squats
150′ Hand Walk
100 Air Squats
3:00 L-Sit Hold
Independent Session
30-45min Sustained Work at 70% MHR
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Weightlifting
Deficit Clean
85% 4×1
Clean Pulls
4×4 -choose weight-
Back Squat
Test 1rm
AMRAP 1:30
ABMAT Sit-ups
Face Pulls
4×10 -choose weight-
“Tell me and I forget. Teach me and I remember. Involve me and I learn.”
~Benjamin Franklin
~Benjamin Franklin
