CrossFit
For load:
Hang Power Snatch 5-3-3-2-2-2
(make consistent increases)
 
AMRAP 14:00
21 Calorie Row
7 Toes to Bar
21 Steps Walking Lunge
7 Toes to Bar
21 Hand Release Push-up
7 Toes to Bar
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Competitor 1&2
Power Snatch
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
(no more than 1:00 rest at weight changes)
 
Do not exceed 85% intensity.
AMRAP 5:00
35′ Walking Lunge
35′ Hand Walk
 
5:00 Recovery Row
 
AMRAP 5:00
25 GHD Sit-ups
25 Wall Ball Shots 20/14
 
5:00 Recovery Row
 
AMRAP 5:00
15 Handstand Push-up
15 Burpee
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Aerobic Capacity
AMRAP 25:00
6 Medball Get-ups (alt sides)
80m OH Medball Carry
1000/800m Row (Row 1k if 500m PR is sub 2:00)
 
3 rounds for calories:
:20 Assault Bike
(rest as needed between rounds)
*during rest complete 20 Quadraped K2E (10 each side)
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Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean + Push Press
Build to a heavy set of 2+1
 
Snatch Push Press + Drop Snatch
4(2+2) -choose weight-
 
Single Leg Step-ups
4×10 (each leg) -choose weight-
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“Great things are not accomplished by those who yield to trends and fads and popular opinion.”
~Jack Kerouac