CrossFit
Back Squat
Work to a Heavy Set of 5
90% of Heavy Set: 3×5
AMRAP 20:00
250m Row
7 Shoulder to Overhead 115/75
(alternate rounds with a partner)
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Competitor 1
Skill
Every 1:00 for 10:00
2 Snatch Grip Push Presses + 1 Overhead Squat
(add 10lbs/5lbs each set)
Snatch
Work to a Heavy Double
90% of Heavy Set: 2×2
80% of Heavy Set: Max Reps (T&G)
Back Squat
Work to a Heavy Set of 5
90% of Heavy Set: 2×5
For total reps:
Every 1:00 for 10:00
Ring Muscle-ups
(choose reps prior to start. unbroken)
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Competitor 2
Skill
Every 1:00 for 10:00
2 Snatch Grip Push Presses + 1 Overhead Squat
(add 10lbs/5lbs each set)
Snatch
Work to a Heavy Double
90% of Heavy Set: 2×2
80% of Heavy Set: Max Reps (T&G)
Back Squat
Work to a Heavy Set of 5
90% of Heavy Set: 2×5
For total reps:
1:30 Ring Muscle-up
:30 Rest
1:00 Ring Muscle-up
:30 Rest
:30 Ring Muscle-up
7 rounds for time:
15 Calories on The Assault Bike
:15 Handstand Hold
Independent Session
30min Sustained Movement (70-80% MHR)
(modality of your choice)
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Weightlifting
Slow Pull + Snatch + Drop Snatch
Work up to a heavy (1+1+1)
-then-
80% 2x (1+1+1)
Deficit Snatch Pull
100% 3×4
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Situps
4×10 -choose weight-
