CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)
3 rounds for time:
400m Run
21 Box Jump 24/20
15 Thruster 95/65
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Competitor
At a moderate load:
Overhead Squat 12-9-6-3
(make consistent increases)
3 rounds for time:
400m Run
50 Double under
20 Single-Arm Dumbbell Snatch (alt arm) 50/35
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FitEssentials
For load:
“Superset”
8-6-4-8
Close Grip Bench Press
Single-Arm Row (each arm)
For reps + cals:
Tabata Sit-up
(rest 1:00)
Tabata Row
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Weightlifting
Muscle Snatch 3-3-2-2-2
(make consistent increases)
Snatch from blocks (AK)
70% 4×3
Snatch Pull
90% 4×4
Back Squat
60% 1×8
65% 1×8
70% 2×8
Incline Sit-up 15-12-9
“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.”
~Theodore Roosevelt
