CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)
5 rounds for time:
14 Wall Ball Shots 20/14
7 Toes to Bar
14 Kettlebell Swing 53/35
7 Box Jumps 24/20
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Competitor 1
Clean
75% 2×2
80% 2×1
85% 1×1
90% 3×1
Snatch Pull from block (BK)
110% 1×3
110% 1×3
120% 2×2
Back Squat
70% 1×3
80% 2×2
90% 3×1
For load:
Weighted Bar Dip 5-3-3-2-2-2
(make consistent increases)
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Competitor 2
Clean from blocks (BK)
70% 2×3
75% 2×2
80% 3×1
Snatch Pull
100% 4×3
Back Squat
70% 3×3
80% 3×2
For total reps:
Every 2:00 for 10:00
3 Wt Bar Dips 70/25 + Ring Dips
(choose reps prior to start. unbroken)
3 rounds for total reps:
:20 Ring Push-ups
:40 Rest
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Weightlifting
Block Clean (BK)
80% 2×2
85% 3×2
Clean Pull (max shrugs after final rep)
110% 4×3
Front Squat
85% 2×3
90% 3×2
Drop Snatch
4×3 -choose weight-
AMRAP (1:30)
Abmat situps
