CrossFit
For load:
Power Clean + Push Press
5+5, 4+4, 3+3, 2+2
(rest as needed)
AMRAP 1:00
Rope Climbs
For time:
21-15-9
Wall Ball Shots 20/14
Box Jumps 24/20
Push-ups
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CrossFit Competitor
Power Snatch + Hang Snatch
70% 1+1
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1
Based on Power Snatch 1RM
3 Position Clean Pull
80% 1×3
90% 1×3
100% 3×2
“Isabel”
For time:
30 Power Snatches 135/95
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Weightlifting
Snatch
75% 2×3
80% 3×2
Clean + Jerk
80% 2+1, 2+1, 2+1, 2+1
Snatch Pull
90% 2×3
100% 3×3
Behind the Neck Press (med grip)
3×8
Barbell Sit-up
3×5
“Response to stimulus is systemic rather than mechanical.”
~Greg Glassman
