CrossFit
For load:
Weighted Push-ups 5-4-3-2-1
(make consistent increases)
AMRAP 15:00
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
(alternate rounds with a partner)
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Competitor 1
Snatch
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
At a moderate load:
Romanian Deadlift 3-3-3-3
Back Squat
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
Not timed:
15-12-9-6-3
Toes to Bar
Back Extension
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Competitor 2
Snatch
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
At a moderate load:
Romanian Deadlift 3-3-3-3
Back Squat
Work to a heavy set of 2
90% of heavy set: 5×1 (every 1:00)
Not timed:
21-15-9
GHD Sit-up
Back Extension
Independent Session:
30-40min Sustained Conditioning 70% MHR
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Weightlifting
Muscle Snatch + Snatch
3(1+2) -choose weight-
Muscle Clean + Clean
3(1+2) -choose weight-
Front Squat
85% 2×2
65% 4×6
Partner Med Ball Toss
4×10 -choose weight-
Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
~Marcus Aurelius
~Marcus Aurelius
