SPORT
1. front squat 5-3-2-2 every 1:30 min
2. in 7 min amrap of this ladder, 1 power clean, 1 burpee, 2-2, 3-3, 4-4……..
ADVANCE
1. 2014 crossfit games 21-15-9 complex
For time:
8 deadlifts – 7 cleans – 6 snatches
8 pull-ups – 7 chest-to-bar pull-ups – 6 bar muscle-ups
6 deadlifts – 5 cleans – 4 snatches
6 pull-ups – 5 chest-to-bar pull-ups – 4 bar muscle-ups
4 deadlifts – 3 cleans – 2 snatches
4 pull-ups – 3 chest-to-bar pull-ups – 2 bar muscle-ups
weight on bars 55/35kg elite, 40/25kg skale
Time Cap: 10 min
2. for time:
40 burpees-80 double unders
30 burpees-60 double unders
20 burpees-40 double unders
10 burpees-20 double unders
time cap: 12 min
