CrossFit
For load:
DBall Get-up 1-1-1-1-1-1
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_______________
Competitor 1
For load:
Muscle Snatch 3-2-2-1-1-1
(make consistent increases)
Snatch
Work to a heavy set of 2 (floating)
(make consistent increases)
For load:
Back Squat 4-4-4-4
*follow each set with 3 Glute-Ham Raises
(make consistent increases)
AMRAP 10:00
10 Calories on the Assault Bike
10 Toes to Bar
10 Burpees to a 6″ reach
_______________
Competitor 2
For load:
Muscle Snatch 3-2-2-1-1-1
(make consistent increases)
Snatch
Work to a heavy set of 2 (floating)
(make consistent increases)
For load:
Back Squat 4-4-4-4
*follow each set with 3 Glute-Ham Raises
(make consistent increases)
AMRAP 5:00
5 Burpees to a 6″ reach
5 GHD Sit-ups
7 Burpees to a 6″ reach
7 GHD Sit-ups
…..
7 Burpees to a 6″ reach
7 GHD Sit-ups
…..
(ascending ladder by 2’s)
4 rounds:
1:30 Row at 90-95% MHR
3:00 Rest
________________
Weightlifting
Deficit Snatch
Work up to a heavy set of 2
Deficit Snatch
Work up to a heavy set of 2
Snatch Pull
4×4 -choose weight-
Front Squat
90% 2×1
85% 2×4
85% 1xAMRAP
Partner Med Ball Sit-up
4×10 -choose weight-
Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“There are good and bad times, but our mood changes more often than our fortune.”
~Thomas Carlyle
