CrossFit Training plan Competition
A. Every 90s for 10 sets:
Power clean + hang squat clean + Split jerk
Start at 50% of squat clean and add 2.5kg each round
+
3 min @ 85%:
1 burpee ring muscle-up
4 ttb
+
Rest 3 min
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3 min @ 85%:
1 rope climb (15’)
2 burpee box jump overs (30/24)
+
Rest 3 min
+
3 min @ 85%:
30m double KB front rack carry (24/16)
30m burpee broad jumps
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Rest 3 min
+
3 min @ 85%:
4 chest-to-bar pull-ups
4 box jumps, no rebound (36/30)
+
Rest 3 min
+
3 min @ 85%:
15 double unders
4 DB squat snatches, alternating (35/25)
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Rest 3 min
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3 min @ 85%:
100’ farmers carry (100/hand – 70/hand)
50 double-unders