CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(choose reps prior to start. unbroken.)
For time:
35 Wall Ball Shots 20/14
9 DBall Over the shoulder 150/80
28 Wall Ball Shots
7 DBall Over the shoulder
21 Wall Ball Shots
5 DBall Over the shoulder
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Competitor 1&2
Clean from blocks (BK)
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch High Pull
70% 2×3
80% 3×2
Back Squat
Find 3RM
2×2 at 90% of 3RM
2×2 at 80% of 3RM
5 rounds for total reps:
Strict Toes to Bar
(rest :30)
Glute-Ham Raises 3×5
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Weightlifting
Clean
85% 2.1.2.1.2.
Clean Pull
95% 4×3
Front Squat
80% 4×2
Weighted Dips
4×8 -choose weight-
Face Pulls
4×10 -choose weight-
