CrossFit
A)
Emom x 20
1 x power snatch +
1 x full snatch
B)
10 rds
Every 2 min
1 x power clean
1 x full clean
1 x split jerk
C)
Emom x 10
3 x back squats
Optional accessories
3-5 rds
Max x strict hspu
10 x strict pull ups
5-15 x ghr
10-15 x reverse curls
Competitors
Am)
5 rds
400 x run
15 x ohs (135,95)
B)
Dumbell shoulder press 3 x 8/10
C)
5 min - 20 x strict press @ 115,75
Straight into
5 min - 15 x strict press @ 135,95
Straight into
5 min - 10 x strict press @ 155,100
Straight into
5 min - 5 x strict press @ 165,105
- you have 5 minutes to get all the required reps at each weight/5 min station. When you finish your reps, wait till the next 5 min period to start the next weight.
Pm)
A)
Grace at (225,155)
(10 min cap)
B)
Dead lift
Work to a 5 rep max or heavy set of 5 for the day.
C)
With a partner
30 x synchronised burpee box jumps
30 x synchronised t2b
30 x synchronised bar facing burpees (1 bar between 2)
30 x synchronised c2b
30 x synchronised burpees onto a plate
30 x synchronised t2b