CrossFit
Front Squat
Work to a heavy set of 3
90% of heavy set: 3×2
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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Competitor 1
Pause Snatch (:02 BK) + Drop Snatch
Work to a heavy set of 1+1
90% of heavy set: 4(1+1)
Pause Squat (:02 in the bottom)
Work to a heavy set of 2
90% of heavy set: 2×2
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
(1 Rope Climb after each set of HSPU. Alternate rounds with a partner)
3 rounds for time:
10 Power Cleans 135/95
15 Ring Dips
25 Wall Ball Shots 20/14
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Competitor 2
Pause Snatch (:02 BK) + Drop Snatch
Work to a heavy set of 1+1
90% of heavy set: 4(1+1)
Pause Squat (:02 in the bottom)
Work to a heavy set of 2
90% of heavy set: 2×2
For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: Strict Handstand Push-ups
(Choose reps prior to start. Unbroken. Start every min with 20 Double unders)
AMRAP 14:00
60 Cal Row
50 T2B
40 Wall Ball Shots 20/14
30 Cleans 135/95
20 Ring Muscle-ups
Independent Session
30min Sustained Conditioning (70-80% MHR)
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Weightlifting
Snatch High Pull + Snatch
90% 2x (1+1)
80% 2x (1+1)
Snatch Pull
3×4 -choose weight-
Front Squat
80% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-