CrossFit
Snatch Push Press + Overhead Squat
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
AMRAP 10:00
10 Deadlifts 135/95
10 Box Jumps 24/20
10 Toes to Bar
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Competitor 1
Clean
Work to a heavy set of 3 (T&G)
90% of heavy set: 2×2 (T&G)
80% of heavy set: 2×2 (T&G)
70% of heavy set: Max Reps (T&G)
 
For reps of Box Jump:
Every 1:00 for 5:00
1 Deadlift at 85% + Box Jumps 30/24
(choose reps prior to start. only score successful rounds)
 
3 rounds for time:
:30 L-Sit
300m Shuttle Run (50m out and back)
3 Rope Climbs
30 Calories on The Assault Bike
30′ Hand Walk
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Competitor 2
Clean
Work to a heavy set of 3 (T&G)
90% of heavy set: 2×2 (T&G)
80% of heavy set: 2×2 (T&G)
70% of heavy set: Max Reps (T&G)
 
For reps of Box Jump:
Every 1:00 for 5:00
1 Deadlift at 85% + Box Jumps 30/24
(choose reps prior to start. only score successful rounds)
 
2 rounds for time:
1:00 L-Sit
1000m Run
10 Rope Climbs
1000m Row
100′ Hand Walk
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Weightlifting
Clean
80% 3×1
85% 3×1
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 2×2
90% 3×1
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-