CrossFit
For load:
Every 1:00 for 10:00
2 Power Snatch
(make consistent increases)
3 rounds for time:
50 Double Under
30 Pull-up
10 Thruster 115/85
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Competitor 1
Hang Power Snatch (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
Deficit Snatch Pull
90% 3×3
For time:
50 Double under
25 GHD Sit-up
40 Double under
20 GHD Sit-up
30 Double under
15 GHD Sit-up
3 rounds for time:
9 Back Squat 185/135
15 Russian Kettlebell Swing 53/35
21 Calorie Row
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Competitor 2
3 rounds not timed:
400m Row
30 Double under
20 GHD Sit-up
Hang Power Snatch (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
Deficit Snatch Pull
90% 3×3
For time:
300m Assault Air Runner
15 Back Squat 225/155
15 Russian Kettlebell Swing 70/53
200m Assault Air runner
12 Back Squat
12 Russian Kettlebell Swing
100m Assault Air Runner
9 Back Squat
9 Russian Kettlebell Swing
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FitEssentials
For load:
8-8-6-6
Axle Thruster
DB Renegade Row (each arm)
4 rounds for reps + cals:
:30 Row
:30 Rest
:30 Ball Slam
:30 Rest
:30 Burpee
:30 Rest
:30 Forearm Plank
:30 Rest
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Weightlifting
NHNF Snatch + Snatch
70% 1+1
75% 1+1
Snatch
75% 2×3
80% 3×2
Snatch Deadlift
95% 5×5
Back Squat
75% 6×4
“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
~John Wooden
~John Wooden
