CrossFit
For load:
Every 1:00 for 10:00
1 Deadlift
(make consistent increases)
5 rounds for reps + calories:
:30 Assault Bike for calories
:30 Rest
:30 Kettlebell Swings 53/35
:30 Rest
:30 Double unders
:30 Rest
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Clean from blocks
(add 10lbs/5lbs each set)
15:00 to Establish:
2RM Back Squat
3 rounds for total reps:
Chest to Bar Pull-ups
(rest :30)
Open 12.2
AMRAP 10:00
30 Snatches 75/45
30 Snatch 135/75
30 Snatch 165/100
Max Reps Snatch 210/120
(Snatches may be Power or Full)
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Weightlifting
Snatch
90% 2×1
80% 3×1
Clean + Jerk
90% 1+1
80% 2+1, 2+1
Back Squat
Work up to Heavy 4
-then-
2×4 @ 90% of Heavy 4
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
