CrossFit
Snatch Push Press + Overhead Squat
Work to a heavy set of 1+1
85% of Heavy set: 3(1+1)
For time:
50 Wall Ball Shots 20/1
50 Pull-ups
50 Burpees
25 Wall Ball Shots
25 Pull-ups
25 Burpees
__________________
Competitor 1
Clean from blocks (BK) + Front Squat
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
(follow each set with 7 Box Jumps 24/20)
(follow each set with 7 Box Jumps 24/20)
Front Rack Reverse Lunge
Work to a heavy set of 5 (each leg)
85% of heavy set: 3×3
3 rounds for time:
300m Shuttle Run
30 Wall Ball Shots 20/14
200m Shuttle Run
20 Handstand Push-ups
100m Run Run
10 Deadlifts 275/185
(rest 2:00 between rounds)
__________________
Competitor 2
Clean from blocks (BK) + Front Squat
Work to a heavy set of 1+1
85% of heavy set: 5(1+1)
(follow each set with 7 Box Jumps 30/24)
Front Rack Reverse Lunge
Work to a heavy set of 5 (each leg)
85% of heavy set: 3×3
3 rounds for time:
300m Shuttle Run
30 Wall Ball Shots 20/14
200m Shuttle Run
20 Handstand Push-ups
100m Run Run
10 Deadlifts 275/185
(rest 2:00 between rounds)
“Assault by Tabata”
8 rounds:
:10 Assault Bike for calories
:20 Rest
(tabata style scoring)
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Weightlifting
Clean
75% 4×2
80% 2×1
RDL
4×5 -choose weight-
Front Squat
85% 4×2
AMRAP 1:30
Abmat Situps
Face Pulls
