CrossFit
3 rounds at a moderate load:
5 Front Squat + 5 Back Squat
(make consistent increases)
 
AMRAP 14:00
6 Box Jump Overs 24/20”
7 Burpees Over a Kettlebell
8 Kettlebell Swing 53/35
(alternate rounds with a partner)
*resting partner holds a plank
_________________________
 
Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
For time:
50-40-30-20-10
Double under
(each set unbroken)
 
3 rounds for time:
300m Assault Air Runner
6 Deadlift 315/205
18 GHD Sit-up
__________________________
 
Competitor 2
For time:
50-40-30-20-10
Double under
(each set unbroken)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
AMRAP 6:00
2 Deadlift 365/245
6 Bar Facing Burpee
2 DBall Over the shoulder 150/100
 
2 rounds for time on the bike:
1000/800m row (complete in 4:00)
25/20 Calories Assault Bike
(rest 5:00 between rounds)
___________________________
 
BodyStrong
4 rounds for reps:
:30 Ring Row or Strict Pull-up
:30 Push-up
:30 Air Squat
:30 Burpees
(rest 2:00 between rounds)
 
Tabata
Side Plank
__________________________
 
Weightlifting
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
44972053_10215818776795055_1520636959309955072_n 2
“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.” 
~John Adams