CrossFit
For load:
Every 2:00 for 10:00
6 Front Squat
(make consistent increases)
3 rounds for total reps:
1:00 Box Jump Over 24/20
1:00 Single-Arm Dumbbell Snatch (alt arms) 50/35
1:00 Toes to Bar
1:00 Rest
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Competitor
Snatch
Build to a heavy set of 2 (t&g)
85% of heavy set: 3×2 (t&g)
Back Squat
70% 4×6
3 rounds for total reps:
1:00 Box Jump Over 24/20
1:00 Single-Arm Dumbbell Snatch (alt arms) 50/35
1:00 Toes to Bar
1:00 Rest
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×2
Snatch Pull
100% 2×3
110% 3×2
Back Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×3
“Life is a succession of lessons which must be lived to be understood. All is riddle, and the key to a riddle is another riddle.”
~Ralph Waldo Emerson
