CrossFit Total

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 7 x 1 Halting Power Clean (2s @ knee) +
5s pause FS + 1 Jerk w/ 3s pause in catch"

B. 4 x 3 Power Clean & Jerk
back off 20-30#
5 x 2 Power Clean & Jerk
back off 20-30#
6 x 1 Power Clean & Jerk
(work to tech max for the day over 4 reps,
last 2 @ 80% of best)"

GYMNASTICS CONDITIONING

25min AMRAP (steady pace)
2 Muscle Ups (MU back pack or spotter)
4 Strict HSPU (use skullmat w/ 15# if needed or go to box)
6 C2B Pull-ups
8 T2B
10m HS Walk
12 Cal Bike

MetCon

CLASS

 

CROSSFIT TOTAL

3 Attempts to find a max:
Back Squat
Strict Press
Deadlift