CrossFit
Push Press
Work to a heavy set of 4
85% of heavy set: 4×3
For time:
30 Calories on The Assault Bike
20 Ring Push-ups
30 Russian Kettlebell Swings 70/44
20 Burpees to a plate
30 Parallette Pass Throughs
20 Burpees to a plate
30 Russian Kettlebell Swings 70/44
20 Ring Push-ups
30 Calories on The Assault Bike
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Competitor 1
Front Squat & Jerk
Work to a heavy set of 3
85% of heavy set: 3×2
Close Grip Bench Press
Work to a heavy set of 8
85% of heavy set 5×5
~superset~
Weighted Chin-up
Work to a heavy set of 5
85% of heavy set 5×3
(Rest 2:00 between super sets)
For total reps:
Every 1:00 for 10:00
Odd min: Legless Rope Climbs
Even min: Strict Handstand Push-ups
(Start every minute with 20 Double unders)
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Competitor 2
Front Squat & Jerk
Work to a heavy set of 3
85% of heavy set: 3×2
Close Grip Bench Press
Work to a heavy set of 8
85% of heavy set 5×5
~superset~
Weighted Chin-up
Work to a heavy set of 5
85% of heavy set 5×3
(Rest 2:00 between super sets)
With a partner for time:
50 Strict Handstand Push-ups
7 Legless Rope Climbs
(Share work anyhow)
AMRAP 10:00
30 Double unders
15 Snatches 75/55
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Clean High Pull + Clean
90% 2x (1+1)
80% 2x (1+1)
Clean Pull
3×4 -choose weight-
Back Squat
4×4 @ 90% of Heavy 4
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
