CrossFit
3 rounds with a partner for time:
200m Run (together)
30 Thruster 95/65
40 Burpee Over the Bar
50 Kettlebell Swing 53/35
_______________________
 
Competitor
No measure:
1 Mile Run
 
For load:
Every 1:00 for 10:00
2 Power Snatch (blocks bk) + 2 Overhead Squat
(add 10lbs/5lbs each set)
 
Snatch
70% 2×3
75% 3×2
 
3 rounds with a partner for time:
200m Run (together)
30 Thruster 95/65
40 Burpee Over the Bar
50 Kettlebell Swing 53/35
______________________
 
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Clean Pull
90% 2×3
100% 2×2
 
Front Squat
75% 1×3
80% 1×3
85% 3×1
Rowing-Clinic-KW-2
“Work is the meat of life, pleasure the dessert.”
~B. C. Forbes