CrossFit
For load:
Every 2:00 for 10:00
8 Front Squat
10 rounds for time:
3 Power Clean 155/105
5 Toes to Bar
7 Burpee
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Competitor
Snatch Build to a heavy set of 3 (t&g)
80% of heavy set: 3×3 (t&g)
Back Squat
65% 4×8
5 rounds:
10 Incline Sit-up
10 Toes to Bar
(each exercise unbroken)
10 rounds for calories:
:10 Assault Bike
:50 Rest
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Weightlifting
Muscle Snatch + Power Snatch + Snatch
3(1+1+1)
Snatch from Blocks (AK)
70% 1×3
75% 1×3
80% 1×3
Snatch
85% 2×1
80% 2×2
Snatch Pull
100% 3×3
Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
“You can preach a better sermon with your life than with your lips.”
~Oliver Goldsmith
