0845 Weightlifting
1000 CrossFit
With a continuously running clock, complete the following:
0:00 – 1,000m Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull Ups
15:00 – 50 Wall Ball (20/14)
20:00 – 30 Box Jump Overs (24″/20″)
25:00 – 800m Run
Strength
Fitness: 10-12 minutes to build to a heavy Hang Clean
Performance: 10-12 minutes to build to a heavy Clean
Conditioning
Every minute on the minute for 15 minutes:
*Clean load can vary from minute to minute.
Strength
3 sets of:
6-8 Bulgarian Split Squat (each leg)
– rest 60 seconds –
6-8 DB External Rotations @2020 (each arm)
– rest 60 seconds –
Conditioning
In teams of 3, only one person working at a time:
6 minutes, as many Wall Ball as possible (20/14)
– rest 1 minute –
6 minutes, Row for as many calories as possible
Strength
Four sets of:
1 Shoulder Press + 4 Push Press
– 60 seconds rest –
8-10 Strict Toes to Bar
– 60 seconds rest –
Conditioning
8 minutes, as many rounds as possible:
Strength
5 x 1.1.1 Snatch (rest 10 seconds between singles)
2 minutes rest between sets
Conditioning
In teams of 2, partners alternate whole rounds to complete 5 sets each (10 total) of:
*Choose a weight that will challenge you but that you can complete all 5 reps unbroken.