CrossFit
For load:
Weighted Pull-up 2-2-2-2
(make consistent weight increases each set)
For time:
50 Pull-ups
50 Steps Walking Lunge (Med Ball Overhead 20/14)
50 Kettlbell Swings 70/44
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Competitor 1&2
Clean from blocks (AK)
70% 1×3
75% 2×2
80% 1×1
85% 3×1
Slow Snatch Pull (:05 to power position)
90% 2×2
100% 2×2
Back Squat
55% 1×8
60% 1×8
65% 1×8
70% 2×8
For load:
Bent Barbell Row 8-8-8-8
(make consistent weight increases each set)
Face Pulls
3×20 -choose weight-
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Weightlifting
Clean
80% 2×2
85% 3×1
Clean Pull
100% 4×2
Back Squat
80% 4×3
Weighted Dips
4×8 -choose weight-
AMRAP (1:30)
Abmat situps
