CrossFit
4 rounds for load:
4 Front Squat + 6 Back Squat
 
For total time:
5 rounds
5 Pull-up
10 Push-up
15 Air Squat
-then-
50 KB Swing 53/35
-then-
3 rounds
5 Pull-up
10 Push-up
15 Air Squat
-then-
30 KB Swing
-then-
1 round
5 Pull-up
10 Push-up
15 Air Squat
-then-
10 KB Swing
_____________________________
 
Competitor 1&2
Snatch (testing friday)
60%2×2
65% 2×1
70% 3×1
 
Clean & Jerk (testing friday)
60%2×2
65% 2×1
70% 3×1
 
Back Squat (testing friday)
60%2×2
65% 2×1
70% 3×1
 
For time:
500m Row
25 Burpees Over the Rower
(rest 3:00)
400m Row
20 Burpees Over the Rower
(rest 2:00)
300m Row
15 Burpees Over the Rower
(rest 1:00)
200m Row
10 Burpees Over the Rower
______________________________
 
BodyStrong
AMRAP 20:00
5 Strict Pull-up
10 Push-up
15 Air Squat
20 Sit-up
_______________________________
 
Weightlifting
Clean & Jerk
80% 1+1, 2+2, 1+1
85% 1+2, 2+1, 1+1
 
Clean Pull
4×3 -choose weight-
 
Back Squat
80% 5×2
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“Life is to blame for everything.” 
~Robert Musil