CrossFit
5 rounds for time:
1 Rope Climb
(alternate with a partner)
For time:
21-15-9
Thruster 95/65
Deadlift 225/155
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Competitor 1
Every 1:00 for 10:00
2 Hang Power Cleans (AK) at 70%
Clean
70% 1×1
75% 2×1
80% 3×1
85% 1×1
Snatch Pull
100% 4×3
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Kettlebell Thruster 53/35 (each hand)
:15 Rest
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Competitor 2
Every 1:00 for 10:00
2 Hang Power Cleans (AK) at 70%
Clean from blocks (BK)
70% 1×1
75% 2×1
80% 3×1
85% 1×1
For time:
7 Rope Climbs
7 Snatches 155/110
5 rounds:
500m Row (at 2k pace)
(rest 1:00)
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Weightlifting
Block Power Snatch
80% 3×2
Block Power Clean
80% 3×2
Snatch Push Press
4×4 -choose weight-
Barbell Situps
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-