CrossFit
For load:
Every 1:00 for 10:00
3 Power Snatches
(make consistent increases)
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Sit-ups
:15 Rest
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Competitor 1
Power Clean
3 waves:
70% 2 Block Power Cleans
75% 2 Block Power Cleans
80% 2 Block Power Cleans
(start a set every minute)
2 rounds for time:
10 Deadlifts 275/185
30′ Hand Walk
10 Box Jump Burpees 24/20
30′ Plate Push 45lbs
20 GHD Sit-ups
For time:
100m Two Hand Overhead Carry 53/35
1 Mile Assault Bike
100m Farmers Walk 70/53
1:00 Minute L-Sit Hold
1000m Row
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Competitor 2
Power Clean
5 waves:
70% 2 Block Power Cleans
75% 2 Block Power Cleans
80% 2 Block Power Cleans
(start a set every minute)
2 rounds for time:
15 Deadlifts 275/185
45′ Hand Walk
15 Box Jump Burpees 24/20
45′ Plate Push 45lbs
30 GHD Sit-ups
2 rounds for time:
100m Two Hand Overhead Carry 53/35
1 Mile Assault Bike
100m Farmers Walk 70/53
1:00 Minute L-Sit Hold
1000m Row
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Weightlifting
Power Clean + Clean + Jerk
80% 4(1+1+1)
Clean Pull
4×3 -choose weight-
Pause Back Squat
65% 4×3
3 Rounds
10 Barbell Curls
10 DB French Press
