CrossFit
For reps:
Every 1:00 for 12:00
Even min: Handstand Push-up
Odd min: Toes to Bar
(choose reps prior to starting. unbroken)
3 rounds: (slowest round is score)
3:00 to complete.
30 Double under
20 Thrusters 95/65
30 Double under
(rest with remaining time each round)
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Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
AMRAP 15:00
30 Calorie Row
20 Kettlebell Swing 53/35
10 GHD Sit-ups
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Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
3 rounds for reps + calories:
1:00 Assault Bike
1:00 Kettlebell Swing 53/35
1:00 Row
1:00 Toes to Bar
1:00 Air Runner
2:00 Rest
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FitEssentials
For load:
8-8-5-5-5
Back Squat
Strict/Assisted Supinated Pull-up
AMRAP 7:00
15-12-9
Ball Slam
Goblet Squat
Sit-up
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Weightlifting
NHNF Snatch + Snatch
75% 1+1
Snatch
75% 1×1
80% 5×1
(don’t exceed 2:00 rest between sets)
Snatch Pull
100% 5×3
Back Squat
80% 5×2
“The magic is in the movement. The art is in the programming. The science is in the explanation. The fun is in the community.”
~Greg Glassman
~Greg Glassman
