CrossFit
For load:
Thruster 5-3-3-2-2-2
(from the rack. make consistent increases)
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
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Competitor 1
At a Moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
Snatch
70% 1×3
75% 1×3
80% 4×2
Snatch Pull
90% 2×3
100% 3×2
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
__________________
Competitor 2
At a Moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
Snatch
70% 1×3
75% 1×3
80% 4×2
Snatch Pull
90% 2×3
100% 3×2
AMRAP 15:00
45′ Axle Walking Lunge 110/80
15 Deadlifts 225/155
45 Double unders
15 GHD Sit-ups
Independent Session
30-45min Sustained Work at 70% MHR
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Weightlifting
Power Clean + Clean
85% 4(1+2)
Slow Clean Deadlift (5 sec)
4×3 -choose weight-
Back Squat
85% 2×2
70% 3×8
-then-
115% Back Squat hold (5+ sec)
3 Rounds
10 Strict T2B
10 Strict pull-ups/Ring Rows
“Life is about growing and improving and getting better.”
~Conor McGregor
~Conor McGregor
