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:
3 Rope Climbs
12 Power Cleans 135/95
18 Ring Dips
36 Double unders
2 Rope Climbs
9 Power Cleans
15 Ring Dips
30 Double unders
1 Rope Climb
6 Power Cleans
12 Ring Dips
24 Double unders
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Competitor 1&2
Power Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
For load:
Every 1:00 for 10:00
2 Power Clean (T&G)
(add 10lbs/5lbs each set)
Jerk Dip
90% 2×2
100% 2×1
110% 2×1
5 rounds for time:
3 DBall Over the shoulder 150/100
7 Box Jumps 24/20
11 Wall Ball Shots 20/14
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Weightlifting
Block Clean
80% 1×2
75% 4×3
Deficit Clean Pull (2″-3″)
90% 4×4
Front Squat
70% 4×5
Abmat Situps
AMRAP 1:30
