CrossFit
Power Clean
Build to a heavy set of 1
 
Bench Press
Build to a heavy set of 1
 
Front Squat
Build to a heavy set of 1
__________________
 
Competitor 1
Snatch from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
 
For load:
Shoulder Press 8-5-5-3-3-3
(make consistent increases)
 
T-Bar Row
Build to a heavy set of 8
 
For time:
21-15-9
Back Squat 185/135
Kettlebell Swing 53/35
(bar starts from ground)
__________________
 
Competitor 2
Back Squat
70% 2×2
75% 1×1
80% 3×1
 
Snatch from blocks (BK)
70% 1×2
75% 2×2
80% 3×2
 
For load:
Every 1:00 for 10:00
2 Front SquatJerk
(add 10lbs/5lbs each set)
 
For load:
Bench Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
For time:
21-15-9
Back Squat 185/135
Kettlebell Swing 53/35
(bar starts from ground)
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“Some may never live, but the crazy never die.”
~Hunter S. Thompson