CrossFit
Bench Press
Work to a Heavy Set of 5
90% of Heavy Set: 3×5
AMRAP 7:00
5 Handstand Push-ups
7 Toes to Bar
9 Wall Ball Shots
For time:
1:00* Handstand Hold
50 Air Squats
1:00* L-sit Hold
50 Air Squats
1:00* Plank Hold
(*accumulate 1:00 of static hold)
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Competitor 1
Jerk
Work to a Heavy Double
90% of Heavy Set: 3×2
80% of Heavy Set: Max Reps (T&G)
Clean from blocks (BK)
Work to a Heavy Double
90% of Heavy Set: 3×2
Bench Press
Work to a Heavy Set of 5
90% of Heavy Set: 3×5
(follow every set with 1 Legless Rope Climb)
For total reps:
Every 1:00 for 10:00
1 Strict HSPU + HSPU
(start every minute with 20 double unders)
(choose reps prior to start. unbroken)
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Competitor 2
Jerk
Work to a Heavy Double
90% of Heavy Set: 3×2
80% of Heavy Set: Max Reps (T&G)
Clean from blocks (BK)
Work to a Heavy Double
90% of Heavy Set: 3×2
Bench Press
Work to a Heavy Set of 5
90% of Heavy Set: 3×5
(follow every set with 1 Legless Rope Climb)
For total reps:
:30 Strict HSPU
:30 Rest
:45 Strict HSPU
:30 Rest
1:00 Strict HSPU
For time:
30-20-10
Calorie Row
Wall Ball Shots
Box Jumps 24/20
Independent Session
30min Sustained Movement (70-80% MHR)
(modality of your choice)
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Weightlifting
Deficit Power Clean + Clean
Work up to heavy 2+1
-then-
80% 2+1, 2+1
Block Clean Pull
105% 4×4
Back Squat
4×4 -choose weight-
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
