CrossFit
For load:
Power Clean 5×2
(constant load)
AMRAP 8:00
4-8-12-16-20..
Box Jump Over 24/20
Lateral Ball Slam 20/14
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Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(increase 10lbs/5lbs each set)
Back Squat
75% 4×4
AMRAP 7:00
90′ Dumbbell Walking Lunge (1 dumbbell) 50/35
30 Single-Arm Dumbbell Snatch 50/35
10 Burpee Over the Dumbbell
(rest 3:00)
AMRAP 7:00
90′ Dumbbell Walking Lunge (1 dumbbell) 50/35
30 Single-Arm Dumbbell Snatch 50/35
10 Burpee Over the Dumbbell
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
Front Squat
70% 2×2
75% 1×1
80% 1×1
“Everything negative – pressure, challenges – is all an opportunity for me to rise.”
~Kobe Bryant
