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Competition CrossFit

Every 30 SEC for 30 min
1 Squat Clean
1 Split Jerk

This is a Clean and Jerk technique day. You get to pick your weight, but if the lifts start looking sloppy, I will throw a shoe at you.

CrossFit

Warmup

3 rounds
8 Romanian Deadlifts (light weight)
4 Side Hip Bridges/side including rotation (chest down as you dip hip towards floor, open chest towards ceiling as you extend hip away from floor)
*Run 200m after round 1 & 2

Strength

Deadlift
2-4-6-8

Decrease weight as reps go up, rest as needed between sets (at least 2 minutes)

WOD

3 rounds
Run 400m
4 Rope Climbs

Rest 2:00

Round should take under 5 minutes, so scale rope climb volume/height accordingly.

Beginner: 10 Rope Assisted Leg Clamp pull ups on bar
Intermediate: 10′ or 12′ rope climbs
Advanced: Rx