CrossFit
For load:
Kettlebell Thruster 5-5-5-5-5
(make consistent increases)
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
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Competitor 1&2
For load:
Muscle Snatch 3-2-2-1-1-1
(make consistent increases)
20:00 to establish max load:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(start at 135lbs/95lbs and make 10lbs/5lbs increases)
For load:
Back Squat 2-2-2-2
*follow each set with :20 Sorenson Hold
(make consistent increases)
AMRAP 5:00
1 Burpee
1 Toes to Bar
2 Burpees
2 Toes to Bar
3 Burpees
3 Toes to Bar
(ascending by 1’s)
5 rounds for calories:
:20 Row
1:40 Rest
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Weightlifting
Deficit Snatch
85% 4×1
Snatch Pull
4×4 -choose weight-
Front Squat
80% 4×2
Partner Med Ball Sit-up
4×10 -choose weight-
Strict Pullups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“Intelligence is the ability to adapt to change.”
~Stephen Hawking
