CrossFit
For load:
Thruster 3-2-2-1-1-1
(make consistent increases)
For time:
50-40-30-20-10
Double unders (unbroken)
For load:
Push Press 8-5-5-3-3-3
(make consistent increases)
For time:
10-20-30-40-50
Double unders (unbroken)
For load:
Front Squat 3-2-2-1-1-1
(make consistent increases)
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FitEssentials
For load:
Dumbbell Box Step-up 10-10-10 (each leg)
*complete 10 bar body rows after each set.
4 rounds
3:00 for calories:
12 Dumbbell Deadlifts (moderate)
8 Dumbbell Hang Power Cleans
4 Dumbell Squats
Row for calories
(rest 2:00 between rounds)
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Competitor 1&2
At a moderate load:
Hang Snatch High Pull 4×4
(straight across at same weight)
Snatch
Build to a heavy set of 3
85% of heavy set: 3×3
*follow each set with 50 double unders
Clean + Jerk
Build to a heavy set of 2+2
85% of heavy set: 3(2+2)
*follow each set with 15 box jumps
For time:
75 Double unders
750m Row
21 Back Squat 225/155 or 185/125
21 Russian Kettlebell Swings 70/53
50 Double unders
500m Row
15 Back Squats
15 Russian Kettlebell Swings
25 Double unders
250m Row
9 Back Squats
9 Russian Kettlebell Swings
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Weightlifting
Muscle Snatch + OHS
Work up to Heavy (3+2)
Snatch Deadlift
85% 3×5
95% 3×5
(based on 1rm snatch)
Back Squat
50% 2×10
55% 3×10
“Each generation imagines itself to be more intelligent than the one that went before it, and wiser than the one that comes after it.”
~George Orwell
