CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
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Competitor 1&2
With a partner for time:
15-12-9
Dumbbell Snatch (each arm) 50/35
Over the Box Jump 24/20
(alternate rounds with a partner)
Snatch
Build to a heavy set of 2
85% of heavy set: 5×1
*follow each set with 1 legless rope climb
Clean + Front Squat + Jerk
Build to a heavy set of: 2+2+2
85% of heavy set: 5(1+1+1)
*follow each set with 5 deficit hspu (choose height)
For time:
2k Row
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Weightlifting
Clean
Build to a heavy set of 3
90% of heavy set: 3×3
Clean Deadlift
85% 2×5
95% 4×5
(Based on 1rm clean)
Front Squat
60% 3×10
“At each increase of knowledge, as well as on the contrivance of every new tool, human labour becomes abridged.”
~Charles Babbage
~Charles Babbage
