CrossFit
Bench Press
Build to a heavy set of 3
90% of heavy set 5.4.3.2.1
*follow each set with 1 rope climb
AMRAP 12:00
3 Handstand Push-ups
6 Ring Dips
9 Pull-ups
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Competitor 1&2
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
3 waves:
70% 1×3
75% 1×2
80% 1×1
Snatch Pull
90% 1×3
100% 1×3
Add 10lbs 2×2
For total reps:
Every 1:00 until failure
3 Back Squats at 80%
(each set unbroken)
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Weightlifting
Block Snatch (BK)
80% 3×2
85% 3×1
(2:00 rest)
Snatch High Pull
4×3 -choose weight-
Front Squat
4×4 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“The truth doesn’t have to do with cruelty, the truth has to do with mercy.”
~Ken Kesey
~Ken Kesey
