CrossFit
For load:
Hang Power Clean 8-5-3-3-3
(make consistent increases)
 
10 attempts to establish max load:
20yd Sled Push
(add weight each attempt. rest as needed)
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Competitor 1
“Ladder”
For time:
5 Power Clean & Jerks 135/95
4 Power Clean & Jerks 155/105
3 Power Clean & Jerks 185/125
2 Power Clean & Jerks 205/135
1 Power Clean & Jerk 225/155
15 Bar Muscle-ups
(set-up 5 bars)
 
For time:
35 Nautilus Sit-ups
35 Toes to Bar
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
 
2 rounds:
Push to failure. No rest between exercises.
Dumbbell Pullover
Chin-up
Seated Row
Parallel Bar Dip
Barbell Curl
Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
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Competitor 2
“Ladder”
For time:
5 Power Clean & Jerks185/125
4 Power Clean & Jerks 205/135
3 Power Clean & Jerks 225/155
2 Power Clean & Jerks 245/165
1 Power Clean & Jerk 265/175
15 Ring Muscle-ups
(set-up 5 bars)
 
For total reps:
Every 1:00 for 20:00
Odd min: Chest to Bar Pull-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
 
For time:
35 Nautilus Sit-ups
35 Toes to Bar
 
2 rounds:
Push to failure. No rest between exercises.
Dumbbell Pullover
Chin-up
Seated Row
Parallel Bar Dip
Barbell Curl
Wrist Curl
*choose loads that allow 8-12 reps on each exercise.
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Weightlifting
Power Snatch
Work up to Heavy Double
 
Power Clean + Jerk
Work up to Heavy (2+1)
 
Snatch Push Press
3×5 -choose weight-
 
Box Step-ups
4×10 -choose weight-
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“Patience is the companion of wisdom.”
~Saint Augustine