CrossFit
For load:
Every 1:00 for 10:00
3 Power Clean
(make consistent increases)
 
For load:
Every 1:00 for 10:00
3 Weighted Dip
(make consistent increases)
 
For load:
Every 1:00 for 10:00
3 Front Squat
(make consistent increases)
____________________________
 
Competitor 1
Clean (from blocks)
70% 1×3
75% 2×2
80% 2×1
85% 3×1
 
Clean Pull
100% 3×3
 
2 rounds for time:
21 Single-Arm Dumbbell Snatch (alt arms) 50/35
15 Single-Arm Dumbbell Snatch (alt arms) 60/45
9 Single-Arm Dumbbell Snatch (alt arms) 70/55
(rest 3:00 between rounds)
 
AMRAP 7:00
35 Calorie Row
21 Over the box jump 24/20
35 Pistol (alt legs)
21 GHD Sit-up
_______________________________
 
Competitor 2
2 rounds for time:
21 Single-Arm Dumbbell Snatch (alt arms) 50/35
15 Single-Arm Dumbbell Snatch (alt arms) 70/50
9 Single-Arm Dumbbell Snatch (alt arms) 90/70
(rest 3:00 between rounds)
 
Clean (from blocks)
70% 1×3
75% 2×2
80% 2×1
85% 3×1
 
AMRAP 7:00
35 Calorie Row
21 Over the box jump 24/20
35 Pistol (alt legs)
21 GHD Sit-up
 
(rest 7:00)
 
AMRAP 7:00
21 GHD Sit-up
35 Pistol (alt legs)
21 Over the box jump 24/20
35 Calorie Row
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Weightlifting
Pause Clean + Jerk
Build to a heavy set of 2+1
-then-
2(1+1) @ 80% of heavy set
 
Clean Pull
4×3 -choose weight-
 
Front Squat
85% 2×3
 
GHD Sit-up
4×15 -choose weight-
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“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
~Babe Ruth