CrossFit
For load:
Power Clean 5-3-3-2-2-2
(make consistent increases)
AMRAP 10:00
7 Burpees over the rower
250m Row
7 Shoulder to Overhead 115/85
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FitEssentials
For load:
Close Grip Bench Press 12-10-8
*follow each with 10 Ring Rows (Adv: False Grip)
3 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Burpee
:30 Rest
(goal: Increase reps/cals each round)
AMRAP 5:00
:30 Forearm Plank
:30 Rt Side Plank
:30 Lt Side Plank
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Competitor 1
3 rounds not timed:
35 Double unders
15 Toes to Bar
Clean & Jerk
Build to a heavy set of 2
80% of heavy set: 1 C&J every :30 until you miss
At a moderate load:
Single-Leg Romanian Deadlift (each leg) 6-6-6
(make consistent increases)
3 rounds for time:
1 Back Squat at 85% of 1RM
500m Row
(rest 1:00)
3 Back Squat at 75% of 1RM
300m Row
(rest 1:00)
5 Back Squat at 65% of 1RM
100m Row
(rest 1:00)
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Competitor 2
3 rounds not timed:
50 Double unders
25 GHD Sit-ups
Clean & Jerk
Build to a heavy set of 2
80% of heavy set: 1 C&J every :30 until you miss
At a moderate load:
Single-Leg Romanian Deadlift (each leg) 6-6-6
(make consistent increases)
5 rounds for time:
1 Back Squat at 85% of 1RM
500m Row
(rest 1:00)
3 Back Squat at 75% of 1RM
300m Row
(rest 1:00)
5 Back Squat at 65% of 1RM
100m Row
(rest 1:00)
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Weightlifting
Deficit Snatch
75% 1×3
80% 1×2
85% 2×1
Deficit Snatch Pull
95% 5×3
Back Squat
70% 2×4
80% 3×3
Dumbbell Shrugs
4×15 -choose weight-
“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~Albert Schweitzer
