CrossFit
For Load:
Every 2:00 for 10:00
4 Power Snatch
5 rounds for total reps:
1:00 Burpees Over the Bar
:30 Hang Power Clean 135/95
1:30 Rest
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Competitor 1
Pause Clean (:02 BK)
70% 2×3
75% 3×2
Deficit Clean Pull
90% 3×3
Pause Squat (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing 70/44
Goblet Squat 70/44
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Competitor 2
Hang Power Snatch (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
Deficit Snatch Pull
90% 3×3
Pause Squat (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1
AMRAP 6:00
8 Box Step Over 24″/20 – 50/35
10 Burpee Box Jump 24/20
12 Single-Arm Dumbbell Snatch 50/35
(rest 3:00)
AMRAP 6:00
8 Box Step Over 24″/20 – 50/35
10 Burpee Box Jump 24/20
12 Single-Arm Dumbbell Snatch 50/35
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FitEssentials
AMRAP 14:00
20 DB Thruster
10 DB Renegade Row (each arm)
250m Row
16 DB Thruster
8 DB Renegade Row
250m Row
10 DB Thruster
10 DB Renegade Row (each arm)
250m Row
16 DB Thruster
8 DB Renegade Row
250m Row
10 DB Thruster
5 DB Renegade Row
250m Row
(rest 6:00)
AMARP 14:00
20 Dual KB Sumo Deadlift
10 Burpee
15/10 Calorie Row
15/10 Calorie Row
16 Dual KB Sumo Deadlift
8 Burpee
15/10 Calorie Row
15/10 Calorie Row
10 Dual KB Sumo Deadlift
5 Burpee
15/10 Calorie Row
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Weightlifting
NHNF Snatch + Drop Snatch + Snatch
65% 2(2+1+1)
70% 2(2+1+1)
Snatch
75% 3×3
Snatch Deadlift
90% 4×5
Back Squat
65% 2×7
70% 2×6
“How far that little candle throws its beams! So shines a good deed in a naughty world.”
~William Shakespeare
~William Shakespeare
