"Competitors"
a) Pause Back Squat to 7 x 5
b) Every 2 Mins for 10 Rounds
3 x Strict Press
c) 10 Min AMRAP
5 x Power Clean & Jerks (155, 105)
10 x Chest to Bar Pull Ups
15 Mins Rest
7 Min AMRAP
3 6 9 12 15 etc
Deadlifts (225, 155)
Wall Balls (20, 14)
"Crossfit"
a) Every 2 Mins for 10 Rounds
Pause Front Squat to 5RM
b) WOD
100 x Double Unders
100 x Wall Balls (20, 14)
100 x Double Unders
10 x Rope Climbs
"Condition X"
a) 10 Min AMRAP
10 x Box Jumps (24 inch)
10 x Ab Mats
b) Every 6 1/2 Mins
1km Row
c) 5 Rounds
5 x Strict Chins
45 sec hold