CrossFit
For load:
Power Clean 5×3
AMRAP 20:00
80 Double Under
40 Air Squat
20 Toes to Bar
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Competitor
Snatch
75% 1×3
80% 1×3
85% 2×2
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 3×6
AMRAP 12:00
30 Single-Arm Dumbbell Snatch (alt arms) 50/35
90′ Single-Arm Overhead Walking Lunge 50/35
15 Burpee Over the Dumbbell
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 1×3
100% 1×3
105% 2×2
Back Squat
75% 4×4
Incline Sit-up
15-12-9
“He that wrestles with us strengthens our nerves and sharpens our skill. Our antagonist is our helper.”
~Edmund Burke
