CrossFit
For load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
3 rounds for time:
10 Front Squat 135/95
20 Pull-up
40 Double under
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Competitor
For load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
3 rounds for time:
25 Wall Ball Shot 20/14
50 Double under
25 Kettlebell Swing 53/35
25 Box Jump 24/20
10 rounds no measure:
:30 Row (hard)
:30 Recovery Row
:30 Row (medium)
:30 Recovery Row
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FitEssentials
For load:
“Superset”
8-8-6-6
Single-Arm Waiter Squat
Single-Arm Row
4 rounds for cals:
AMRAP 2:00
14 Reverse Lunge (alt legs)
Row for Calories
(rest 2:00 between AMRAP’s)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 5×1
Clean & Jerk
70% 2×2
75% 1×1
80% 3×1
Front Squat
70% 2×2
75% 1×1
80% 2×2
“Nature always wears the colors of the spirit.”
~Ralph Waldo Emerson
