CrossFit
For time:
600m Row
60 Sit-up
500m Row
50 Sit-up
400m Row
40 Sit-up
300m Row
30 Sit-up
200m Row
20 Sit-up
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Competitor
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
3 rounds for time:
300m Air Runner
7 Deadlift 315/205
14 Steps Walking Lunge
21 GHD Sit-up
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Weightlifting
Clean from blocks (BK)
70% 2×3
75% 3×2
Clean Pull
90% 4×3
Front Squat
70% 2×3
75% 3×2
Single-Arm Row
10-8-6-6
Nautilus Rowing Torso
9-12-15
