CrossFit
At a moderate load:
Renegade Rows (each arm) 6-5-4
(stabilization is the focus)
For time:
75 Air Squats
75 Sit-ups
75 Push-ups
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Air Squats
__________________
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
(make consistent increases)
5 rounds for load:
1 Hang Snatch (AK) + 1 Hang Snatch (BK) + 1 Snatch
(make consistent increases)
For load:
Back Squat 6-6-6-6
*follow each set with :20 Sorenson Hold
(make consistent increases)
AMRAP 12:00
20 Wall Ball Shots 20/14
20 Second L-Sit Hold
20 Calories on The Assault Bike
20 Second Handstand Hold
___________________
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch + 1 Clean Grip Overhead Squat
(make consistent increases)
(make consistent increases)
5 rounds for load:
1 Hang Snatch (AK) + 1 Hang Snatch (BK) + 1 Snatch
(make consistent increases)
For load:
Back Squat 6-6-6-6
*follow each set with :20 Sorenson Hold
(make consistent increases)
AMRAP 5:00
:20 Handstand Hold
:20 L-Sit Hold
3 rounds:
4:00 Row at 80-85% MHR
2:00 Recovery Row
____________________
Weightlifting
Deficit Snatch
Work to a heavy set of 2
Snatch Pull
4×4 -choose weight-
Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP
Partner Med Ball Sit-ups
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)
“Real living is living for others.”
~Bruce Lee
~Bruce Lee
