CrossFit
For load:
Hang Power Clean 3-3-3-3-3
(make consistent increases)
 
5 rounds for distance:
:30 Sled Push 180/135
:30 Rest
 
(rest 5:00)
 
5 rounds for distance:
:30 Sled Push 180/135
:30 Rest
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Competitor 1
Clean
Build to a heavy set of 3
85% of heavy set: 5×1
 
Snatch Pull
90% 4×4
 
Front Squat
Build to a heavy set of 5
85% of heavy set: 5×1
 
For total reps:
Every 1:00 for 10:00
Strict HSPU 
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
 
Not timed:
21-15-9
Back Extension
GHD Sit-up
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Competitor 2
Clean
Build to a heavy set of 3
85% of heavy set 5×1
 
For time:
9 Deficit Handstand Push-ups 10″/6″
15 Strict Handstand Push-ups
21 Kipping Handstand Push-ups
 
For load:
Every 2:00 for 10:00
8 Front Squat
(make consistent increases)
 
For time:
21 Calories on the Air Bike
15 Over the box jumps 24/20
9 DBall over the shoulder 150/100
 
Not timed:
21-15-9
Back Extension
GHD Sit-up
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“Every new beginning comes from some other beginning’s end. “
~Seneca