CrossFit
For load:
Weighted Pull-up 3-3-2-2-2
(make consistent weight increases each set)
With a partner for total reps:
2:00 DBall Over the Shoulder 150/80
2:00 Wall Walks
2:00 Ring Dips
2:00 Burpee Box Jumps 20″
(share work anyhow. one person works at a time)
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Competitor 1&2
Clean from block (Above Knee)
70% 2×3
80% 3×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
55% 1×10
60% 1×10
65% 3×10
For load:
Bent Barbell Row 10-10-10-10
(make consistent weight increases each set)
Face Pulls
4×15 -choose weight-
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Weightlifting
Block Clean (below knee)
80% 1×2
85% 1×2
90% 1×1
95% 1×1
Clean Pull
115% 4×3
Front Squat
85% 4×2
Drop Snatch
4×3 -choose weight-
AMRAP (1:30)
Abmat situps
