CrossFit
Back Squat
Work to a Heavy Set of 8
90% of Heavy Set: 2×8
AMRAP 11:00
9 Thrusters 75/55
7 Toes to Bar
9 Sumo Deadlift High Pull 75/55
7 Parallette Pass Throughs
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Competitor 1
Snatch
Work to a Heavy Triple
90% of Heavy Triple: 2×2
80% of Heavy Triple: Max Reps (T&G)
Snatch Grip Push Press
Work to a Heavy Set of 5
90% of Heavy Set: 2×5
(follow every set with 1 Legless Rope Climb)
Back Squat
Work to a Heavy Set of 8
90% of Heavy Set: 3×8
For total Reps:
3:00 Ring Muscle-ups
1:00 Double unders
2:00 CTB Pull-ups
1:00 Double unders
1:00 Pull-ups
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Competitor 2
Snatch
Work to a Heavy Triple
90% of Heavy Triple: 2×2
80% of Heavy Triple: Max Reps (T&G)
Snatch Grip Push Press
Work to a Heavy Set of 5
90% of Heavy Set: 2×5
(follow every set with 1 Legless Rope Climb)
Back Squat
Work to a Heavy Set of 8
90% of Heavy Set: 3×8
Every 1:00 until failure:
3 Toes Through Rings + 3 Ring Muscle-ups + 3 Ring Dips
(score is number of successful rounds)
5 rounds for Reps + Calories:
:20 Assault Bike for Calories
:40 Rest
:20 CTB Pull-ups
:40 Rest
Independent Session
30min Sustained Movement (70-80% MHR)
(modality of your choice)
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Weightlifting
Slow Pull + Snatch + Drop Snatch
80% 5x (1+1+1)
Deficit Snatch Pull
100% 4×4
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
