CrossFit
Skill
Hand Walking
 
3 rounds for total reps:
Ring Muscle-ups
(rest 1:00 between sets)
 
“Marco”
3 rounds for time:
21 Pull-ups
15 HSPU
9 Thrusters 135/95
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Competitor 1
Power Clean + Push Press
Work to a heavy set of 2+2
95% of heavy set: 1+1 every :30
(score is total reps prior to failure)
 
 For load:
Weighted Bar Dips 5-5-5-5-5
(make consistent increases)
 
For time:
5-4-3-2-1
Bar Facing Burpees
Toes to Bar
Front Squat 185/125 (from ground)
Toes to Bar
DBall Over the Shoulder 150/80
Toes to Bar
_________________
 
Competitor 2
Power Clean + Push Press
Work to a heavy set of 2+2
95% of heavy set: 1+1 every :30
(score is total reps prior to failure)
 
Front Squat
Work to a heavy set of 2
85% of heavy set: 1 rep every :15
(score is total reps prior to failure)
 
Weighted Bar Dips
Work to a heavy set of 5
80% of heavy set: 3×3
~superset~
Weighted Pull-ups
Work to a heavy set of 5
80% of heavy set: 3×3
 
For total reps:
Every 1:00 for 16:00
Odd min: Chest to Bar Pull-ups
Even min: Toes to Bar
(start every minute with 20 double unders)
 
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Power Snatch
80% 2×3
85% 3×2
 
Power Clean + Jerk
80% 2x (2+1)
85% 3x (1+2)
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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