CrossFit
For load:
Weighted Pull-up 3-2-2-1-1-1
(make consistent weight increases each set)
For time:
3 Rope Climbs
20 Handstand Push-ups
30 Box Jumps
50 Double unders
30 Pull-ups
20 Ring Dips
50 Double unders
20 Toes to Bar
30 Burpees
50 Sit-ups
30 Steps Walking Lunge
20 Diamond Push-ups
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Competitor 1&2
Clean from blocks (AK)
80% 2×2
85% 1×1
90% 3×1
Snatch Pull
100% 2×3
110% 3×2
Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8
For load:
Bent Barbell Row 10-8-6-6
(make consistent weight increases each set)
Face Pulls
2×25 -choose weight-
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Weightlifting
Hang Clean + Clean
80% 1+1, 1+1, 1+1, 1+1
3-Pos Clean Pull
85% 4×3
Back Squat
80% 4×3
Weighted Dips
4×8 -choose weight-
Face Pulls
4×10 -choose weight-
