CrossFit
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
AMRAP 3:00
30 Single-Arm Dumbbell Snatch 50/35
30 Over the box jumps 24/20
30 Toes to Bar
(rest 3:00)
AMRAP 4:00
30 Wall Ball Shots 20/14
30 Burpees to a 6″ reach
30 Sit-ups
(rest 4:00)
For time:
30 Kettlebell Swings 53/35
30 Hand Rlease Push-ups
30 Ball Slams 20/14
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FitEssentials
For load:
Single-Arm Sumo Deadlift High Pull x 20-16-12 (alt arms)
*follow each set with :30-1:00 Front Leaning Rest (Adv: on Rings)
AMRAP 10:00
16 Single-Arm Russian Kettlebell Swing (8 each arm)
12 KB Good Mornings
8 Goblet Reverse Lunges (4 each leg)
4 Burpees
Rest 3:00
AMRAP 4:00
:20 Hollow Body (Adv: Rocks)
:20 Rt Side Plank
:20 Lt Side Plank
:20 Mountain Climbers
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Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
AMRAP 3:00
Hang Power Clean at 80% of top snatch weight
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 5×1
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
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Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
AMRAP 3:00
Hang Power Clean at 80% of top snatch weight
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 5×1
3 rounds for time:
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
800m Run
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Weightlifting
Snatch + Push Press + Overhead Squat
75% 3(1+2+1)
80% 3(1+2+1)
Deficit Snatch Pull
100% 4×3
Back Squat
80% 3×5
Pre-Exhaustion Sets:
15-12-10-8
DB Lateral Raise
DB Arnold Press
(rest 1:30 between sets)
“A wise man will make more opportunities than he finds.”
~Francis Bacon
~Francis Bacon
