CrossFit
Clean & Jerk
Build to a heavy set of 2
85% of heavy set: 2×2
AMRAP 10:00
4-8-12-16…
Single-Arm Dumbbell Snatch (alt arm) 50/35
Dumbbell Lunge (alt legs) 50/35
Burpee Over the Dumbbell
(single dumbbell for all movements)
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Competitor
Not timed:
15 Devil Press 50/35
20 Dumbbell Squat
25 Dumbbell Power Clean
30 Dumbbell Box Step-up (alt leg)
Back Squat
70% 2×2
75% 1×1
80% 1×1
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 50/35
Even min: Calories on The Assault Bike
(choose reps/cals prior to start)
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FitEssentials
6-6-4-4-4
Close Grip Bench Press
Single-Arm Row
3 Rounds for Reps + Cals
1:00 Row
1:00 Plank Burpee Box Step-over
1:00 DB Renegade Row
1:00 Side Plank (:30 each side)
1:00 Rest
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Weightlifting
Block Snatch (BK)
80% 2×2
85% 3×2
Block Snatch Pull (BK)
5×3 -choose weight-
Back Squat
80% 4×2
“It is not the ship so much as the skillful sailing that assures the prosperous voyage.”
~George William Curtis
~George William Curtis
