CrossFit
Skill
Rope Climb
Deadlift
Build to a heavy set of 8 (t&g)
3 rounds for time:
200m Farmers Walk 53/35
100′ Walking Lunge
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Competitor 1
Snatch
Build to a heavy set of 2
For load:
Every 2:00 for 10:00
3 Front Squat
*follow each set with 3 nordic curl
(make consistent increases)
With a partner for time:
600m Sled Pull 135/90
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Competitor 2
For time:
10 Squat Clean 225/155
10 Hang Clean 225/155 (power or squat)
10 Jerk 225/155
5:00 to establish:
2RM Front Squat (from rack)
(with a partner)
With a partner for time:
45 Single-Arm Dumbbell Power Snatch 70/50
9 Rope Climbs
30 DSingle-Arm Dumbbell Power Snatch
6 Rope Climbs
15 Single-Arm Dumbbell Power Snatch
3 Rope Climbs
(share work anyhow)
3 rounds for time:
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row